WOD 4.2.15 Thursday

Warmup:

  • Agile 8
  • hip bridge
  • lateral tube walking
  • PVC good morning

A. Dead Lift (15-20 mins)

  • Test: 1RM

B. “Annie”: 50-40-30-20-10 Reps for Time:

  • Double Unders (4x singles)
  • Ab Mat Sit-ups

C. AMRAP 10

  • 10 Ring Dip
  • 10 Pullups
  • 10 Empty Bar Squat Jumps

WOD 3.18.15 Thursday

Warmup- Foam Roll

2 Rounds not for time of:

  • 500m Run or Row
  • 15 GHD Sit Ups
  • 15 Hip Bridge
  • 10 Strict Pull ups
  • 10 Push ups or Ring Dips
  • 10 Reverse Lunge Reach (alternating leg Samson Stretch)
  • 10 PVC Pass Thrus
  • 10 PVC OHS / Wall Facing
  • 10 Band Pull-Apart

A. 4 rounds

  • 5 OHS – Start with 50% of 1RM and add weight each set.  These should be done with perfect technique.
  • 10 Balls-to-the-wall sit ups

B. 4 Rounds

  • 10 Sprinter Sit-Ups / Side
  • Max Handstand Hold — or — 4 wall walks
  • 40m rev. tire drag

C. AMRAP 10

  • 10KBS *
  • 2 push ups *
  • 100m run

* go up 2 reps on KBS and Pushups each round!

WOD 2.10.15 Tuesday

Warmup

  • Run 400m
  • Agile 8
  • 1 min/side: Distracted Pigeon
  • 30 s./side: banded Hammie Stretch
  • 15/side:  jackknife hollow rocks

A.  4 x

  • 20 m Broad Jumps (the length of the black top)
  • 10 Pull ups between rounds

To make it as functional as possible really stretch as you take off. You should be fully extended, arms over head as you leave the ground.

B. Dead Lift

  • 8-8-8

C. 20 Rep Benchmark:

  • Bench Press

B. Kelly – 5 RFT

  • 400M Run
  • 20Box jump
  • 20 Wall Ball

WOD 12.1.14 Monday

Warm up:

  • Foam Roll
  • Run 400 m
  • Agile 8

A. Back Squats

  • 5-5-5-5-5

B. The Baseline WOD – Perform for time:

  • 500 m row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

C. Core:  4 minutes

  • Tabata: elbow plank walk

D. Cool Down: 2 x 30 sec each

  • Toe touch circles
  • Triceps stretch
  • Standing Quad stretch (flamingo)
  • straddle stretch
  • Down dog to Cobra