January 31, 2014

 

Mobility

 

10 minutes

 

Skill

 

OTM 12 minutes

 

3 squat therapy

6 knees to elbow

 

WOD

 

15 minute AMRAP

 

5 stone to shoulder

7 mat Farmers Carry 53/35

9 plate overhead lunges 45/25

11 wall balls 20/14

January 30, 2014

 

Mobility:

 

10 minutes

 

Skill:

 

12 minute Bar Muscle Up Wave

 

Min 1, complete 1 bar Muscle Up.

Min 2, complete 2 unbroken bar Muscle Ups.

Min 3, complete 3 unbroken bar Muscle Ups.

 

continue climbing the ladder until you are no longer able to complete the prescribed reps in a...

January 29, 2014

Mobility: 

 

10 minutes

 

Skill

 

Double Unders

 

3 rounds of

2 min of work 1 min rest

 

Bench Mark

 

Max reps unbroken kb swings 53/35

 

WOD

 

21-15-9-9-15-21

 

Deadlift 225/155

Burpees

January 28, 2014

Mobility

 

10 minutes

 

Skill

 

OTM for 10 minutes

 

Odd 2 Single arm barbell snatch

Even 7 kb thrusters 53/35

 

WOD

 

Buy in: 400m row with no arms, just legs

 

8 RFT

 

8 db front squats 45/30

8 db snatches 45/30

January 26, 2014

Mobility:

 

10 minutes

 

Warm Up:

 

Agility ladder

Dot drill

 

Partner WOD

 

Split the work; one partner works, the other rests

 

100 DU

100 ring rows

100 box jumps

100 DB push press 25/15

1000 row while partner holds plank feet on box

January 25, 2014

Results from Crusher II.

January 25, 2014

Continuing our week of reruns, we'll redo the Crusher WOD from August 21st. 

 

Mobility

 

10 minutes

 

Warm Up/Core

 

3 rounds

 

10 Single arm ring extensions

10 double arm

10 band pull aparts

 

WOD

 

3 RFT

 

10 front squats 135/95

15 ring push ups

20 burpees

 

Extra Credit Odd Objects/Move...

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