WOD Feb 1/12

W/up upon arrival: shoulder capsule stretch with stick x 45 sec/arm,
band hip stretch from rack x 1min/leg,
band shoulder stretch in lunge position (stretch armpit/lat) x 1min/arm

Bench Press- work up to 4,4,4,4 (75-80%)

WOD: Every min, on the min, for 15 mins:
-Barbell cleans (125/85) X2
-KB Swings X5
Dubs for the remainder of the minute. Score is total dubs at the end of the 15 mins.

We did this one almost a month ago, look for some gains here.

W-UP: BOTTOM SQUAT X2MINS, ROLL GLUTES X1MIN/SIDE, HIP CAPSULE STRETCH X1MIN/SIDE

SKILL: CLEAN PROGRESSION W/MEDBALL, CLEAN PROGRESSION W/ STICK

LIFT: CLEAN AND PRESS
5,3,2,2,2

THEN:

30-20-10 FOR TIME

OVERHEAD SQUAT
BODY ROWS
BOX JUMPS

WOD Jan 30th 2012

W/up upon arrival:
Band Hamstring stretch x 1 min/side,
Super frog (with plate) x 1 min/side,
roll upper back
.

For Time
DL's x 8-------------10 Push ups
DL's x 8-------------15 DB Thrusters
DL's x 8-------------20 Wall Ball Sit ups
DL's x 8-------------25 KB Swings
DL's x 8-------------30 Rope Slams

Finished? Team row for set time. Accumulated Cal's.

.

WOD Jan 28/12

Upon Arrival: Band shoulder stretching, roll upper back, couch x 1 min/side

CHINS 5 x 6 reps s.s BAND DIPS 5 x 6 reps

.....................................................................................................
3 rounds for time

20 TGU's
30 RDL's
40 Russian Twists
50 OH Squats (stick/body bar)

W-UP: TABATA JAX X 4 ROUNDS

BENCHMARK


clean & press dubs pushups burpees situps 500m row

WOD Jan 25/12

W/up: Roll armpits and upper back, rack band hip stretch x 1 min per side

BENCH 4 x 5 reps

AMRAP "Lunge buffet"

Lunges down
20 Mt climbers
10 V ups
Lunges back
DB snatch x5/arm
10 Star Jumps

WOD Jan 24, 2012

W/up: 20 OH squats, 2 min frog stretch, 20 OH squats
(with broomstick, pvc or body bar)

SQUATS work up to 3 x8 reps @ 70%

...........................................

AMRAP IN 5 MINS
5 Burpees
10 Body rows/Plate Rows

Rest 1 min

AMRAP IN 5 MINS
10 Push ups
25 Dubs