01/24/2017

Buy In: 8min: 5 clap pushups, 10 crab rocks, 10 bent over DB rows, 1min front rack mobility.

Skill:
A1.5 sets of 1 push press with 2 sec pause in dip; 1 min rest
A2. 3-5 strict chest to bar Pull ups x 5 sets; 1 min rest

WOD: For time:
400m Run
30 KBS
20 OHS
10 CTB pull ups/MU
20 OHS
30 KBS
400m Run

01/23/2017

Buy In: triplanar hip extension(instead of SQ hold) Then 3 sets:5/side jack sparrows, 5/side lateral lunges, 5 easy pull ring rows, 5 jump squats.
Skill: 
A. Back Squats, 3-2-1-3-2-1 @31X1
B. Single legged KB  DL, 6 reps/side x 3 sets.

WOD: 13.2 OPEN(115/75) : 10min AMRAP:
5 shoulder to OH
10 DL
15 Box Jumps/step ups

01/19/2017

Buy In: 2min wrist mobility (instead of SQ hold) 6 min: 10 banded pull aparts, 10 cat/cow, 10 primal pulls, 10 mountain climbers.

Skill: 15-18min Snatch work
2 Snatch Pull
2 Hang Power Snatch
1 Full Power Snatch
*50%, 60%x2, 65%, 70%, 75%x2

WOD: 12min AMRAP:
50 DU
12 alt DB Snatch
12 Front rack stationary DB lunges

01/18/2017

Buy In: 2-4min Hamstring mobility (instead of sq hold) then 2 sets: 10 banded pull downs, 10 crab rocks, 10 squat jumps.

Skill: Every 2 min 3 Clean pulls x 5 sets – working up to 110%

WOD: 8 min at each exercise (max 4 ppl per exercise):

A)E2MOTM (4 sets of work each): 15 SEC cal ALL OUT bike (A works 0:00-0:15, B works 0:30-0:45 etc.)

B)EMOTM (8 sets of work): 15 sec cal ROW HARD

C)EMOTM (8 sets of work): 15 sec AMRAP Shuttle Sprint

01/17/2017

Buy In: 3 sets: 5 skips R/L/Single/DU, 10 bird dog, 5/side child’s pose scap activation, 15 sec hang from bar. 

Skill:
A1.5 sets of 3 push press with 2 sec pause in dip; 1 min rest
A2. 3-5 strict Pull ups maintaining a hollow body position (don’t let go in bottom) x 5 sets; 1 min rest

WOD: 5 rounds:
8 Pull ups
10 Hang clean (135/95)
12 Wall Balls

01/16/2017

Buy In: 3-4 min ankle mobility (instead of SQ hold) 6 min: 15 jump jacks, 10 primal pulls, 5 banded squats, 5/side pistol squats.
Skill: 
A. Back Squats, 4-3-2-4-3-2 @31X1
B. single legged DB Romanian DL, 6 reps/side x 3 sets.

WOD: 2 sets:
100 DU
50 Cal Row
25 TTB
10 Burpees
Rest 5 min between.
*second heat starts 5 min after 1st.