W-UP: STICK DISLOCATES X 20, HIP CAPSULE STRETCH X1MIN/SIDE

BARBELL THRUSTERS
4X6

FOR TIME

30-20-10

D.B LUNGES
D.B PUSH PRESS
WALL BALLS

WOD Jan 18/12

W/up: Roll armpits and upper back, shoulder capsule stretch, hamstring stretch x 1 min/side

CHINS - Max reps in 20 mins

----------------------------------------------------------------------------------------------
WOD- For time


50-10-50 (50 dubs or 150 ropes-10 Burpees-50 dubs or 150 ropes)
Lunges x 15/leg
Wipers x15

50-10-50
Renegade Rows x12
V-Ups x12

50-10-50
Swiss ball roll ins x 10
Field Goals x10

W-UP: PICK YOUR MOST MANGLED BITS AND FOAM ROLL FOR 2 MINS

SKILL- MED-BALL SQUAT-CLEAN PRACTICE

AMRAP-2O MINS

BARBELL CLEAN AND PRESS X6
150M ROW
PLATE ROWS X12

WOD Jan 16/12

W-up: 1 min bottom squat, Frog Stretch X 1 min, Foam roll everything X 4 mins

Squat- work up to a max single

Bench- Work up to a max single

Deadlift - Work up to a max single

WOD Jan 14/12

W-up: Band Hamstrings 1 min per side, roll upper back X 2mins


SATURDAY SIZZLER

21-15-9-15-21 (for time)

Push-ups

Sit-ups

500-300-150-300-500 m row (after each round)

ex: 21 p-ups, 21 sit-ups, 500m row
15 p-ups, 15 sit-ups, 300m row
9 p-ups, 9 sit-ups, 150m row

Blast or Dust!

W-UP: SUPER COUCH X1 MIN/SIDE, BAND HAMS X1 MIN /SIDE, LACROSSE OR FOAM ROLL GLUTES X1 MIN/SIDE

DEADLIFTS
*WORK UP TO 4RM*
*PUSH YOURSELF*

THEN...

21-15-9

FOR TIME

CHINS
WALL BALLS

WOD Jan 10/12

W-up: Foam roll armpits X 1min per side, Band shoulder traction X 1min/side.

Bench Press- 4X8 reps







Then: Tabata Something

Burpees

Squats

Sit-ups

Rower