Tues. Nov. 25-2014 WOD

STRETCH Banded Shoulder Opener STRENGTH Work up to a heavy Thruster WARM-UP 10 F. Squats 10 Strict Press 10 Arm Haulers 5 TTB 5 Long Jump WOD “Fran” 21-15-9 Thrusters (95/65)...

Mon. Nov. 24-2014 WOD

STRETCH Ankle/Achilles Stretch WARM-UP 10 Cal Row 5 Cleans (Bar) 5 Front Squat (Bar) 10 Air Squats SKILL 10×10 Pistols Every 90 seconds WOD 21-15-9 Cal Row Power Cleans (135/95) POST STRENGTH 3×10...

Sat. Nov. 22-2014 WOD

WARM-UP 5 Lat Lunges 5 KBS 5 Box Touches 200m Row 5 Kip Swings STRETCH Banded Hip Opener PARTNER WOD 60-40-20-40-60 KBS (55/35) Box Jumps (24/20) 400m row between each round *Split all...

Fri. Nov. 21-2014 WOD

STRETCH Wrist/Forearm Stretch WARM-UP 5 KB/DB Snatch 5 Pull-Ups 5 Hang Squat Clean Sprint Down & Back STRENGTH 2 Stones EMOM x 10 WOD 3 RFT 15 Hang Cleans (155/105) 5 Stones (145/95) 5 KB/DB Snatch each side (100/70) 15...

Thurs. Nov. 20-2014 WOD

STRETCH Sumo Wall Stretch WARM-UP 10 Banded Squats 5 Kip Swings 5 Superman/Hollow Rock 10 Scorpions SKILL 5×5 Snatch Deadlifts (Slow & Light) WOD “Barb” 5RFT 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats Rest 3min between rounds. POST STRENGTH 5×7 Back Squat Across...