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WOD

Saturday 5.4.13

Warm-up: Coaches Choice Workout: Teams of 2 AMRAP 20min 5 Thrusters, 115#(75#) 10 KB Sumo DL High-pulls 150m Run   Notes:   One exerciser working,...
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Thursday 4.4.13

Warm-up: 400m Run 15 PVC Thrusters 15 Ring Rows (single ring) Mobility: Mt. Climber Stretch Couch Stretch Wrist Stretch Workout/Standards Review Thruster warm-up 3×3 Workout:...
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Wednesday 4.3.13

Warm-up: 2×5 Wall Squat 2×20 Lunge (in place) w/PVC Overhead 2×10 PVC Good Mornings Strength: 1) Dead Lift 3×70%, 3×75%, 2x2x80% Warm-up: 3×3 Conditioning: 21-18-15-12-9-6-3 Kettle...
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Tuesday 4.2.13

Warm-up: Indoor Run 200ft Bear Crawl 4×30/30 PVC Push-press Strength: 1) Push-press 5×70%, 5×75%, 3x3x80% Warm-up: 2×5 Conditioning: AMRAP 10min 3 Hand Stand Push-ups 9...
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Monday 4.1.13

Warm-up: 2×5 Wall Squat 2×20 Air Squat Mt. Climber Stretch Posterior Chain Floss Strength: 1) Back Squat 4×70%, 4×75%, 3x4x80% 2) PVC Pass Through and...
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Friday 3.29.13

Warm-up: :30sec Jumping Jacks :30sec Mt. Climbers :30sec Skiers :30sec Tuck Jumps Group: Choose your own adventure Foam Roll and Mobility (ex: posterior/anterior chain floss,...
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Thursday 3.28.13

Warm-up: 400m Run Workout review Clean & Jerk review and practice Workout: “13.4” AMRAP 7min 3 Clean & Jerk 135#/95# 3 Toes 2 Bar 6...
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Tuesday 3.26.13

Warm-up: 3:00min Double under practice or single under mastery 2×5 Wall Squat 2×10 Squat 2×10 Jump Squat Mobility: Mt. Climber Stretch Wrist Stretch Strength: 1)...
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