6/11/2014

WARM UP

Pass through
Push ups
Kipping swing
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
OH Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

In 12 minutes or less complete:

Back Squat
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3+ reps @ 90% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
3 reps @ 80% 1RM
AMRAP reps @ 70% 1RM

*do not recalculate your max from last weeks numbers*

WOD

5 RFT

12 Burpees

15 Box Jump 30/24

18 KB Snatch (9 each side) 53/35

*20 min time cap*

CASH OUT

With a Partner - OH walking lunge for 335m 35/25

*Break up work any way you choose*

MOBILITY

Glutes

https://www.youtube.com/watch?v=f4ymiYa-ZGQ

6/3/2014

WARM UP

Pass through
Tempo Push ups (3 count down, explode up)
Inverted Row
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

Hang Clean & Jerk 4 x 4 - (75-85% 1RM hang clean) 

Increase weight if needed

WOD

For Time

5 - 10 - 15 - 20 - 25

Wall Balls 20/14

American KB Swing 53/35 (http://youtu.be/8Se7zgKtZj0)

Walking Lunge Steps (each leg)

HR Push Ups

**25 min time cap**

CASH OUT

BB Bent over rows 3 x 8 

MOBILITY

Glutes

http://www.mobilitywod.com/2010/11/episode-95-the-lower-body-basic-list/

4/18/2014

WARM UP
Pass through
Handstand hold
Push up w/ feet on box
Bro Hugs
Arm Circles
Sit Ups
Superman
OH wall squats with bar
1 leg hip hinge
Leg swings
Foam roll

BUY IN/SKILL
Back Squat 
3 reps @ 65% 1RM
3 reps @ 75% 1RM
AMRAP @ 85% 1RM
If you found your estimated 1RM last week, use that number to calculate this weeks

WOD
For Time: 
1 mile run
60 walking lunge steps (total)
30 Burpees
20 tuck jumps

CASH OUT
Banded Good Mornings

MOBILITY
Hip Flexors and Glutes
http://www.mobilitywod.com/2011/07/episode-280-mobility-is-about-position-stretch-with-purpose-not-to-warm-up/

3/31/2014

WARM UP

Pass through
Kipping practice
30 sec Handstand hold
Push up
OH wall squat with training bar
Good mornings
Static lunge
Hurdlers
Leg swings

Foam roll

SKILL

Snatch pull

BUY IN

Snatch pull 70%+ 1RM snatch
8 sets x 1 rep

Yes, just the pull. Set up like you are going to snatch , pull to triple ext + shrug your shoulders and release bar at chest height instead of getting under it.

WOD

14.5

Or

3RFT

335m (short loop)
10 pull-ups
6 American KBS 70/53

CASH OUT

OH walking lunge 200m - use 45 pound plate

MOBILITY

Hip flexor and lats