2/12/16
Warm up:
Run 1 mile
Skill: Turkish get up
WOD: For time
10 HSPU
Row 500m
15 HSPU
Row 1000m
20 HSPU
Row 1500m
25 HSPU
Row 2000m
30 HSPU
Row 2500m
2/11/16
Warm up:
60 PVC pipe overhead squats
1 min side plank on each side
Strength:
Yoke carry @BW for max distance
WOD:
21/15/9
Dumbbell thrusters (50#/35#)
Burpees
2/10/16
Warm up: (3 rounds)
20 box step ups on each leg (24/20)
15 V up situps
10 Overhead walking lunges with PVC pipe
Skill: Handstand walk technique (7 min)
WOD: AMRAP 14 min
6 tire flips (500/300)
4 SOTS press (barbell)
2 bar muscle ups
2/9/16
Warm up: (3 rounds)
10 cal ski erg
15 cal Assault bike
20 reverse hyperextension (no weight)
Strength: Deadlift 5x8. Increase weight on each set.
WOD: (2 rounds for time)
50 L sit pull ups
50 Situps
2/8/16
Warm up:
Row 500m
20 Ab mat situps
10 push ups into side planks (5 Left arm side plank/5 Right)
3 rounds
Strength: 8 rounds of Tabata bench press @BW
WOD:
Run 5k
2/7/16
Warm up: (3 rounds)
20 DU
Run 200m
20 GHD back extensions
Skill: stone to shoulder technique
WOD:
EMOM 14 min
Odd: 3 stone to shoulder (As heavy as possible)
Even: 12 Box jumps (As high as possible)
2/6/15
Warm up: (5 rounds)
PVC pipe shoulder pass through x 10
Hanging shoulder activation x 8
Burpee x 6
WOD:
Grace
30 Clean and Jerks for time (135/95)
2/5/16
Warm up: (3 rounds)
20 Hollow rock
25 Supermans
30 Air squat
Skill: (10 min)
Snatch Balance
WOD:
40-35-30-25-20-15-10-5
GHD sit ups
T2B
Plank (sec)
L-sit (sec)