5/2/2014

WARM UP

pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU

Foam roll

BUY IN

Back Squat

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

SKILL

bear crawl

WOD

4 RFT

10 toes to bar

2 x 20m bear crawl

50 DU

CASH OUT

Bench Press off Boxes

3 x 8 - as heavy as possible but still get through the reps

MOBILITY

hips

http://www.mobilitywod.com/2010/10/episode-70-a-new-oslo-hip-mob-horizontal-scap-mob/

5/1/2014

WARM UP

pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU

Foam roll

BUY IN

Take 12 minutes to find a Squat Clean 1RM

SKILL

Rope Climb

WOD

21-15-9-9-15-21

Push Press (135/115)

Power Clean (135/115)*

*At the end of each round, complete 1 rope climb

CASH OUT

Row sprints :30 on, :30 off

Total time up to coaches

MOBILITY

traps and shoulders

http://www.mobilitywod.com/2010/11/episode-80-best-shoulder-mob-ever/

4/30/2014

WARM UP

pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU

Foam roll

BUY IN

Push Jerk

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

SKILL

Team WOD

WOD

Row 1600m

100 KB Swings (70/53)

50 Pull Ups

75 sit ups

Complete with a partner or group.  Each athlete does ALL the reps, HOWEVER, only one exercise per team can be completed at a time (only one person rowing, only one person doing KBS, etc).  Strategize so that you can all be finished at the same time.

*coaches do not help with strategy! 

CASH OUT

Bracing while overhead  (can you keep a tight core with weight overhead?) Gut check time!

or Indian Run

MOBILITY

T/S and hip flexors

http://www.mobilitywod.com/2011/12/episode-347-stiffness-kills-new-anterior-hip-flossing-tweaks/

4/29/2014

WARM UP

pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU

Foam roll

BUY IN

Front Squat

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

SKILL

wall balls 

WOD

14 minute AMRAP

335m run (if rain, coaches choice for a sub)

15 wall balls (20/14)

12 burpees

CASH OUT

Indian Run 800m(if rain, coaches choice for a sub)

MOBILITY

chest and hamstrings

http://www.mobilitywod.com/2011/12/episode-354-make-your-own-super-flosshigh-hamstring-hip-gnar-gnar/

4/28/2014

WARM UP

pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU

Foam roll

BUY IN

Deadlift

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

SKILL

Pull up

WOD

8 rft

20 DU
15 Jump Squats
5 Pull ups
10 V ups

CASH OUT

hang clean thruster 5 x 3

Start light , work load and efficiency

MOBILITY

Lats and wrist/forearms

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/

4/25/2014

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

Back Squat

5 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM

SKILL

BB Roll outs

WOD

11 min AMRAP
12 Snatch (95/65)
10 BB Roll out from knees (95/65)

CASH OUT

Burpee Box jump overs - 25x

MOBILITY

Lumbar Spine
http://www.mobilitywod.com/2012/12/creating-a-stable-low-back-with-better-hip-mechanics/