3/13/2014

WARM UP

Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings "Bro-hugs"
Hurdlers
Leg Swings
Foam Roll
Wall Squat

SKILL

Wall walks

BUY IN

5 x 20m sprint races

WOD

6 RFT
335m run/300 SU/350m row (athletes choice)
5 wall walks

CASH OUT

Wall ball efficiency practice for Open

MOBILITY

Shoulders and Hamstrings

3/10/2014

WARM UP

Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings
Hurdlers

SKILL

OH Squat
or
Burpee

BUY IN

Strict Press

5 reps @ 65% 1rm
5 reps @ 75% 1rm
AMRAP @ 85% 1rm

WOD

14.2 (for those who have not done it or athletes looking to re-do)

or

3 rounds for time
800m run
20 burpees

CASH OUT

Recover

MOBILITY

Chest , Shoulders and Hip flexors

2/18/2014

WARM UP

Pass through
Push up
Sit up
Wall squat
Walking lunge
Hurdlers

Wrist distractions
Foam roll hip flexors

BUY IN

Bear crawl room 4x (100m total)

SKILL

Wall ball

WOD

20min AMRAP

10 Wall ball 20/14
15 Dips (rings or between boxes)
2 x 20m sprints

CASH OUT

3-5 sets of

1 hang clean followed immediately by (touch and go) 1 squat clean

*add weight if coach allows
**work on form and the difference in the two movements

MOBILITY

Wrist and quads

1/21/2014

WARM UP

Stick pass through
Walking lunge
Squat
Good morning
Sit up
Back ext

BUY IN

Back squat
5x 5 - 80% 1RM

WOD

Row or Run a 5k

*if snow prevents run OR there are more than three people who want to row...

As a class row a half marathon (21,097.494 meters), alternating the athletes who are rowing every 250m (all rowers in use).
Other athletes not rowing should be practicing DU or holding plank

CASH OUT

Practice efficiency with KTE or T2B

MOBILITY

Hamstring and glutes