Month: January 2017

170201 – “Cindy”

Warm up: 5 Minutes Cardio Crawl>Side Swing Crab Walk>Figure 4 Rocks Skill/Strength: 6xMax Effort Planche Alternating with Front Lever WOD: 20 Minute AMRAP Rx: 5 Pull-ups 10 Push-ups 15 Air Squats Scaled: 5 Ring Rows 10 Incline Push-ups 15 Air Squats Mobility: Tri/Lat Lax Couch

170131 – WOD

  Warm up: 5 Minutes Cardio PVC Warm up Skill/Strength: 6×1 Front Squat WOD: 3 Rounds for time 200’ Sled Push Buy-in Rx: 5 O/H Squats (165/115) 20 Double-unders Scaled: 5 O/H Squats (70%) 20 Double-unders Competititon: 5 O/H Squats (185/125) 20 Double-unders Mobility: Quad LAX Fire Log

170130 – WOD

  Warm up: 5 Minutes Cardio Lateral Drills Power Clean & Jerk Breakdown WOD:7 Rounds for time Rx: 9 C&J (135/95) 15 T2B 21 Cal Row 2:00 Rest Scaled: 9 C&J (50%) 15 T2P 21 Cal Row 2:00 Rest *30 Minute Cut-off Mobility: Trap LAX DD/Cobra

170128 – Sat WOD

  9am WOD: In teams of 3 12 Minutes to find 3RM Front Squat from the ground Immediately into… 20 Min AMRAP Performed in tag team format 6 Power Cleans (135/95) 7 Front Squats (135/95) 8 C2B Pull-ups 11am WOD Skill/Strength: Power Clean Breakdown 5×5 Front Squats from the ground WOD: 20 Min AMRAP: 5 …
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170127 – WOD

  Warm up: Lateral Drills Power Snatch Breakdown Skill/Strength: EMOMx10min 2 Power Snatch + 4 Burpees Over Bar WOD: 8 Tabata Rounds Each Rx: Ring Dips O/H Plate Lunge Sit-ups Double-unders Scaled: Bench Dips Lunges Sit-ups Jump Rope Mobility: Shoulder to Shoulder LAX Calf Smash


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