Wednesday, 17 May 17

Warmup:
2 Rounds:
10 Cossack squat (each side)
10 Wall ball shots
10 Jumping pull-ups
10 Pogo jumps
10 Elbows high and outside (PVC or Bar)

Strength:
Hang Clean 1x5 at 65% 1RM Hang Clean 1x5 at 75% 1RM Hang Clean 1x5+ at 85% 1RM

WOD:
5 rounds for total reps of: Thruster, 135 lbs, 15 secs Rest 45 secs Weighted Pull-up, 50 lbs, 15 secs Rest 45 secs Burpee, 15 secs Rest 45 secs

Thursday, 13 Apr 17

Warmup:
45 seconds of work and 15 seconds of rest:
Air squat
Burpee pull-ups
Forward/back jumping jacks
Mountain climbers (each leg)
Hollow body hold on bar
Ring out the towel (each side)
Roll to candlestick with hands down
Pogo jumps

WOD:
6-9-12-9-6 reps, for time of: Burpee Over Bar Front Squat, 185/135 lbs Chest-to-bar Pull-up

Monday, 3 Apr 17

Warmup:
2 min Assault Bike
3 Rds
- 10 Pull ups / Ring Rows
- 10 Push ups
- 10 Air Squats
- 10 GHD Situps
- 10 GHD Back Extensions

WOD:
For time: Row, 1000 m 25 Pull-ups 50 Push-ups Row, 1000 m 25 Pull-ups 50 Push-ups Row, 1000 m

Monday, 27 Mar 17

Warmup:
250m Row
5 Cossack squat (each side)
5 Back stroke (each arm)
5 One arm kettlebell swing (each arm)
10 Around the world (each way)
10 yards Pigs on ice skates
10 Squat to stand
10 Arm circles
10 Burpees

S/S/S:
Eccentric Pull-ups

WOD:

30-20-10 reps, for time of: Kettlebell Swing (American), 53/36 lbs Slamball, 25/15 lbs Row Calories

If out of Rowers, Use Assault bike for calories

Wednesday, 22 Mar 17

Warmup:
100 meters of rowling. Write down your score for all 3 rounds and do burpees at the end.
10 Overhead Plate Press
10 yards Pigs on ice skates
100 meters of rowling
10 Roll to candlestick
10 Jumping pull-ups
100 meters of rowling
10 Push-ups
30 seconds Handstand hold against wall or free standing

SSS:
Strict Press 5-5-5


WOD: "Baseline"
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

Tuesday, 21 Mar 17

Warmup:

10 Medicine ball cleans

10 Cossack squat (each side)

10 Downward dog push-ups

10 Overhead Plate Press

10 Elbows high and outside (PVC or Bar)

30 seconds Handstand hold against wall or free standing

30 seconds Hollow body hold on bar

S/S/S:
Squat Clean 1-1-1-1-1

WOD:
Mary
20 min AMRAP:
- 5 Handstand Push Ups
- 10 One legged squats, alternating
- 15 Pull-ups