3.22.16

minion

Warm up

coach picks

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Skills:

thrusters

________________

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WOD:

For time:

20 pull ups

20 clean and jerks 125/85

20 t2b

20 power snatches 125/85

(12 min time cap)

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Cool down:

200 m walk 

2.17.16

wod grief

Warm up:

coach picks

__________________

Mobility:

psoas

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WOD:

For time:

1000 m row

75 DU

50 AMSU

25 DB Thrusters 50/35’s

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Cool down: 200 m walk

2.3.16

download (2)

 

Warm up:

coaches choice

musical wall balls

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Skill: rope climbs

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WOD:

For time:

100 DU

100 air squats

100 DU

100 lunges

100 DU

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Cool down: 200 m walk then roll out calves and shins then hit the psoas with a kettlebell 😉

12.8.15

christmas

Warm up:

coaches choice

______________________

Skill:

C2B

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WOD:

For time:

20 hang cleans 95/65

20 dips

20 front squats 95/65

20 c2b

20 push press 95/65

* Every 2 mins stop and complete 10 AMSU*

15 min time cap.. Scale accordingly.

_________________________

cool down:

200 m walk 

9.3.15

images (3)

Warm up:

coaches choice

_________________________

Mobility:

foam roll the lats

and lacrosse ball on scapula

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WOD:

25 burpees

25 power cleans 135/95

25 burpees

EMOM: 7 wall balls 20/14

On “go” start WOD with burpees, after 1 min. interrupt whatever you are doing to do your 7 wall balls.

After you drop the WB pick back up wherever you left off until the next minute.

WOD borrowed from the Box Magazines December 2014 issue.

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Cool down: 200 m walk

8.24.15

doesntlift

Warm up:

coaches choice

_____________________

Strength:

1 RM Clean

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WOD:

Partner WOD

For time:

600 m farmers carry 90/70

any time there’s a switch there’s a 15 air squat penalty

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Cool down: 500 m r0w

8.5.15

avacado

Warm up:

20 easy pulls on rower

20 shoulder dislocates

1 min straddle sit

20 medium pulls on rower

10  push ups

20 sec small arm circles

20 sec large arm circles

20 hard pulls on rower

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Strength:

press (strict)

70% x 3

80% x 3

90% x 3

 

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WOD:

For time:

500 m row – for time

1 min rest

400 m row- for time

1 min rest

300 m row – for time

1 min rest

200 m row – for time

1 min rest

100 m row – for time

(Put each individual rows time into zen as well as overall time)

_____________________________________

Cool down:

200 m walk 

then 

roll out your glutes and hammies

8.3.15

imagesQS3NXIYG

Warm Up:

Coaches choice

________________

Mobility:

lat sheer

_________________

WOD:  

For time:  

50 DU’s

10 Snatch 135/95

50 DU’s

10 Snatch 135/95

50 DU”s

10 Snatch 135/95

50 DU’s

(Snatches are full)

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Cool Down:

200 m walk and foam roll lats and glutes

7.28.15

snatch what youre mama gave ya

Warm up:

400 m run 

20 shoulder dislocates

10 jumping squats

2 cartwheels

10 pvc high and outsides (snatch grip)

4 t2b

_____________________

Mobility:

roll out lats

__________________

WOD:

For time: 

10 power snatch 135/95

200 m run 

10 power snatch 135/95

200 m run 

10 power snatch 135/95

200 m run 

_______________________________

Cool down:

200 m walk

5.15.15

images

Warm up:

2 rounds of:

10 DU’s

12 Mt. Climbers

20 DU’s

10 air squats

30 DU’s

5 tuck jumps

________________

Skill:

Sitting box jumps 3 x 5

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WOD:

For Time:

100 DU’s 50 air squats

80 DU’s   40 air squats

60             30

40             20

20             10

____________________

Cool down:

200 m walk then roll out shins and glutes

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Extra Credit

25 push ups