20141030

Warm Up
30 Burpees
10 Rolling pistol progressions
5 Pull Ups (5 sec neg)
5 skin the cats
5 pull overs
1 minute handstand
4 x crab walk (squat)


Strength
Shoulder Press
3-3-3-3-3-3


WOD
4 RFT
30 Shoulder to Overhead
50 sit ups
500m row

20141028

Warm Up
20 side lunge from wall (each)
20 dragon squat
2 lizard walk
2 crab
5 bridge ups




3 rounds for quality
wall climb x3
active hang x5 with 3 sec hold
scap push up x5 with 3 sec hold
passive hang x30 sec




Strength
Back Squat
5-5-5-5-5




WOD
4 RFT
2 rope climbs
10 Ring Dips
50 squats

20141023

Warm Up
squat routine
2 mins Lizard walk
4 x Crab
stick koans
stick lunge and squat


Strength
Clean & Jerk
3-3-3-3-3


WOD
7 min AMRAP
20 DU's
15 C&J

20141021

Warm Up
100 DU's
10 peel spine from wall
60-45-30-15 Passive hang
10 scapula push ups
4x lizard walk


Strength
Pull Up 4x5


WOD
Every 6 minutes (x4)
500m row
5 wall walks
10 TTB

20141009

Warm Up
50 dot drill
1 min handstand
10 shawermas
10 TTB
10 hindu push ups
10 v-ups
10 squat knee push
10 squat sky reach
10 squat buddah prayers
10 squat bows


Strength/skill
10 Turkish get ups


WOD
5 rounds
3 min work / 3 min rest
500m row
10 goblet squats
max. double unders


Finisher
50 TTB
4 burpees every time you drop

20141007

Warm Up
2 mins DU's for max reps
Junkyard Dog WU
5! ext. rot. Push Ups
active passive bar hold
side side swing switch grip
10 Ring Dips
10 Pull Ups
30 sec. pistol holds
Spiderman
Burgener WU


Strength/Skill
Power Snatch
3-3-3-3-3


WOD
3 rounds
1 min at each
Burpee
Power Snatch
Box Jump
Thruster
Chest to Bar Pull Up
Rest

20141002

Warm Up
Run around field
20m duck walk
20 pull ups
20m horse walk
20m Lizard walk
10 ape swings
squat knee push
squat sky reach
squat buddah prayers
squat bows


WOD
in teams of 2
30 min AMRAP
5 Toes to Bar
10 Burpee Box Jump overs
15 Wall Ball
200m Run

20140930

Warm Up
100 DU's
10 side side swing
10 ape swing
5 skin the cats
10 bridge ups
10 Bulgarian split squat
1 min handstand
thoracic extension mobility


Strength
Power Clean
5x3


WOD
'The Chief"
5 RFT
3 min AMRAP with 1 min b/w rounds
3 Power Clean
6 Push Ups
9 Squats