20131212

Warm Up
2x
50 DU's or 50 Burpees
1 min Handstand
3 fwd roll to pistol
3 skin the cats
10 pull ups
10 dips
1 min bottom of the squat

Pull over practice

WOD 
'Cindy'
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

20131210

Warm Up
2x
50 Dot drill
30 secs bottom of pistol (L+R)
3 cartwheels
1 skin the cat on the bar
10 mtn climbers
10 ring push ups

Strength
Front Squat
7-7-7-7-7

WOD
3 RFT
500m row
50 sit ups
20 slam balls

20131205

Warm up
Roxanne

external rotation push ups (5-1)

1 min hollow hold

10 pull ups

Thoracic ext. on bar

Scapula push ups

2 min hip/shoulder prep

WOD
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

20131203

Warm Up
2x
500m Row
10 lateral lunges left
Pigeon stretch
20 squats
10 lateral lunges right
Spiderman stretch
Thoracic stretch on bar
30 sec. handstand

Strength
Thruster
2-2-2-2-2-2

WOD
AMRAP 12 mins
2 rope climbs
20 Push Ups
50 squats