WOD 1.29.15 Thursday

Warmup

Shoulder Joint Integrity 10 x each

  1. Side Plank hip dips
  2. Side Plank Reach unders
  3. Scap Push-up
  4. Bird Dog w/ Knee & Elbow Crunch
  5. Bird Dog in Push-up Position

w/ Light DB or Plate

  1. Front Raise 10x
  2. Scaption 45′ 10x
  3. Lateral Raise 10x
  4. Press 10x
  5. Around the Worlds 20x

 

A. Clean Hi-Pulls

  • 3-3-3-3

B. 5 Sets/ 3-position clean

  • Power Clean
  • Hang Clean
  • Full Clean

C. AMRAP 20

  • 100m sprint
  • 6 handstand kick ups
  • 8  power cleans
  • 10 pullups
  • 12 Russian twist w/ KB
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WOD 3.24.14 Monday

A. Back Squat or Front Squat…HEAVY.

  • 10 x 3

Choose the opposite one from what you chose last week.

B. Finish For time: 10, 8, 6, 4, 2

  • Pull-ups or chin-ups
  • Box Jumps 24/20
  • power skaters

C. Bring Sally Up

  • Back Squat Challenge 95/65

D. (optional) Core work- 3 sets:

  • 10 tire sit ups
  • 10 1-leg hip bridge
  • 10 side plank (30s each side)

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