4/24/2014

WARM UP
Pass through
Push up
Toes to bar
Back ext
Walking lunge w/ twist
1 leg hip hinge
Hurdlers
Good mornings
Burpee
DU

Foam Roll

BUY IN

Clean Pull 8 x 2 , drop bar at top of pull.

Increase weight each round. 

SKILL
BB row

WOD

4 RFT
400m run
20 sit ups
12 air squats
8 BB Row (65-75% of max)

CASH OUT

5 Min AMRAP Snatch Balance

MOBILITY

Hip Flexor & Thoracic Spine
http://www.mobilitywod.com/2012/07/clear-the-t-spine-now-we-can-start-talking-shoulders/

3/20/2014

WARM UP

Pass through

10-20 Kipping swings

5 - 10 Strict pull-ups
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings

Foam Roll

SKILL

Clean/Jerk

BUY IN
EOMOTM for 12 min: 1 hang snatch followed by 1 power snatch. Do not drop the bar, this is meant to be touch and go reps.

WOD

For time:

1600m run

10 power clean 155/115

8 box jump 30/20

6 jerk (any variety)155/115

4 BB row 115/115

2 burpee over bar

CASH OUT
Lateral hip agility

MOBILITY
Everything - prep for Open 14.4

3/12/2014

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
Leg Swings

SKILL

Olympic lifts

BUY IN

Deadlift

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

WOD

"Happy Birthday Spagnolo"

For time:
40 Barbell Snatch (any variety) 75/45
40 Barbell Clean (any variety) 75/45
40 Thruster 75/45

*Focus on keeping your form while fatigued*

CASH OUT

Team Row - Race to 4000m

MOBILITY

Traps and T-spine

2/10/2014

WARM UP

Stick pass through
Push up to down dog
Wall squat with hold
Stationary lunge
1 leg hip hinge

Forearm mobilization on floor or box
Foam roll hip flexors

BUY IN

Broad jumps
8 attempts for max distance
*work on hip extension!

SKILL

Bergener
Power clean

WOD

15min AMRAP

5 Power clean 145/95
10 Toes 2 Bar
15 Wall ball 20/14

CASH OUT

Tabata V-Up sit ups

MOBILITY

L/S , hip flexors , forearms

1/23/2014

WARM UP

Stick pass through
Push up
Wall squat
1 leg hip hinge

SKILL

Bergener

Squat clean

BUY IN

5 x 5 Squat Clean @ 70-80% clean 1RM

WOD

15min AMRAP

20 Push-ups
8 squat cleans 135/95
25 DU

CASH OUT

Climb a rope a few times

MOBILITY

Hip flexor and t-spine