Mon. Dec. 1-2014 WOD

STRETCH Banded Hip Opener WARM-UP Burgener/ Skill -then- 20 DUs 5 Jerks 5 Cleans 5 Pull-Ups STRENGTH 3 Cleans + 1 Jerk 1 Pocket 1 Launch 1 Floor + Jerk (15min– find heavy) WOD 12min AMRAP 150 Wall Balls 90 DUs 30 MUs POST STRENGTH Snatch 7×3 1 Power + 1 Squat + 1...

Sat. Nov. 29-2014 WOD

WARM-UP 200m Row 5 Hang Snatch (Bar) 10 Thruster Spiderman Stretch 10 Curls PARTNER WOD 1500m Row (250m each) 75 Hang Snatch (75/55) 75 Thrusters 75 Hang Snatch 1500m Row...

Fri. Nov. 28-2014 WOD

STRETCH Glut Smash WARM-UP 10 Deadlifts (Bar) 10 Push-Ups 10 Lat Box Jumps 20 DUs High Knees/ Butt Kickers SKILL 5×30 DUs WOD 10,9,8,7,6,5,4,3,2,1 Deadlift (255/175) Burpee Box Jump...

Thurs. Nov. 27-2014 WOD

STRETCH Banded Shoulder WARM-UP 10 Cleans 10 Jerks 5 Kip Swings 5 Dips 10 F. Squats STRENGTH EMOM x 12min Min 1: 1 Clean (135/95) Min 2: 2 Cleans Min 3: 3 Cleans WOD “Haiyan” 30 F. Squats (155/105) -then- 9-6-3 Jerks (155/105) Bar...

Wed. Nov. 26-2014 WOD

STRETCH Calf Stretch WARM-UP 20 DUs 10 Med Ball Sit-Ups 5 Long Jumps 5 Knee 2 Feet Sprint- Down & Back WOD “Annie” 50-40-30-20-10 DUs Sit-Ups POST STRENGTH 10×2 Hang Squat Clean (75%)...