Friday April 5

Welcome Back from Mexico Robin!


Warm Up:

4 min squat hold
20 Upside down Sit Ups (there is a mod)
Rope Climb Game
2 - 6 - 10

Strength:

Overhead Squat

10 - 10 - 10

WOD:

3 Rounds

50 m Tire Flips
Run 400 m
20 Kettle Nell Swings (70/53)

Thursday April 4

Warm Up:

1200 m Run
1 Length Dragon Crawl
HSPU Game 5 - 10 - 15


Strength:

Shoulder Press:

7 - 7 - 7 - 6 - 5
Every Minute on the Minute
For 10 Minutes

5 Squat Snatches (95/65)

WOD:

13.5 WOD

12 Min AMRAP
15 Thrusters (100/70)
15 Chest 2 Bar Pull Ups

Wednesday April 3

Warm Up:

500 Jump Rope
Wall Ball Game 20 - 60

Strength:

Sumo Deadlift

10 - 10 - 10 - 10 - 10


WOD:

12 min AMRAP

10 Jumping Lunges
20 Butterfly Sit Ups
10 Push Ups


Finish:

1000 m Row

Tuesday April 2

Warm Up:

800 m Run
10 Skin the Cats
Pull Up Game - 10 - 20 - 30

Strength:

Scott's Press

5 - 5 - 5 - 5 - 5


WOD:


4 Rounds

2 Rope Climbs
10 Overhead Pistols (45/35)
12 HSPU

Monday April 1st

Warm Up:

30 Burpees
Max Hand Stand Walk / Hold
5 - 10 - 15 - 20 - 25 - 30 Toes 2 Bar (must be done in a row to count) get as far as possible.


Strength:


Front Squats
10 - 10 - 10




WOD:

"AMANDA"

9 - 7 - 5

Muscle Up
Squat Snatch (135/95) Beginners (65/45)

Friday March 29

Skill:

1 Rep Max Front Squat

400 m Sprint Timed




WOD:

13.4


7 min AMRAP

3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95$
9 Toes to Bar

And so on


Then

ANNIE

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

Thursday March 28

Skill:

Kettle Bell Swing

And

Max Toes to Bar

Max Push Ups

500 m Row for time

Cycle through the stations



WOD:

5 Rounds of

5 Bench Press (70% of Max)
10 Pull Ups
20 Kettle Bell Swings (70/53)

Thursday March 28

Skill:

Kettle Bell Swing

And

Max Toes to Bar

Max Push Ups

500 m Row for time

Cycle through the stations



WOD:

5 Rounds of

5 Bench Press (70% of Max)
10 Pull Ups
20 Kettle Bell Swings (70/53)

Wednesday March 27

Skill:

Slosh Pipes

2 Rounds

1 length lunges
10 Front Squats
1 Length Walking over head
10 Press

WOD:

1 Rope Climb
4 Pistols
200 m Run

2 Rope Climbs
8 Pistols
200 m Run

3 Rope Climbs
12 Pistols
200 m Run

4 Rope Climbs
16 Pistols
200 m Run

5 Rope Climbs
20 Pistols
200 m Run


Finish:

Max Rep Toes to Bar

Tuesday March 26

Skill:

2 min Splits Horizontal
4 min Splits Vertical (2 min each side)



WOD:


10 HSPU
20 Toes 2 Bar
30 Box Jumps
40 Double Unders
500 m Row
40 Double Unders
30 Box Jumps
20 Toes 2 Bar
10 HSPU


Finish:

Longest Single Jump Rope session!

Monday March 25

Skill:

Power Clean

5 - 5 - 4



WOD:

ELIZABETH

21 - 15 - 9

Cleans (135/95)

Ring Dips

Friday March 21

Warm Up:



SKILL:

Slosh Pipes



WOD:

13.3

18 min AMRAP

150 Wall Ball
90 Double Unders
30 Muscle Ups

Thursday March 21

Thursday 3/21/13

SKILL:

3 x Max Rep Toes to Bar
3 x Max Rep Double Unders


WOD:

5 Rounds

5 Muscle
7 Power Cleans (185/125)


If time:

Max Hand Stand or Hand Stand Walk

Wednesday March 20

WOD


MURPH


1 mile run

100 Pull Ups
200 Push Ups
300 Squats

1 mile run

Substitute 100 m row for run if needed

Tuesday March 19

Warm Up:


30 Burpees

Stretch

1000 m Row (for time)


Skill:

Scott's Press

5 - 5 - 4 - 4 - 3

WOD:


Rolling on 20s

3 Rounds

20 Front Squat (135,95)
20 Burpees
20 T2B


Game the longest Push Up

Monday March 18

Warm Up

50 Push Ups

80 Butterfly Sit Ups

30 Double Unders

20 Toes to Bar



Skill:

5 - 5 - 5 - 5 - 5

Hand Stand Push Ups (Difficult)


WOD:

HELEN

3 Rounds

21 Kettle Bell Swings (53/35)
12 Pull Ups
400 m Run

Friday March 15

Warm Up:

50 Overhead Squats (55/45)
100 Push Ups
1 min total man test


Skill:

Muscle Up Practice (come today if you are close to getting a Muscle Up)


WOD:

5 Rounds for Time

2 Rope Climbs
20 Wall Balls

Thursday March 14

WOD:

10 min AMRAP

5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jump (24/20)

Wednesday March 13

                                                       Jason Kalipa on the Muscle Up

Warm Up:

10 Turkish Get Ups
50 Pull Ups



Skill:

Muscle Ups
Stretch Shoulders

WOD:

5 Rounds

250 m Row
5 Muscle Ups

Tuesday March 12

Warm Up:

30 Wall Ball
20 Box Jumps
30 Ring Rows
40 Butterfly Sit Ups


Skill:

Hand Stand and Hand Stand Push Up

WOD:

21 - 15 - 9

Snatch(115/75)
Hand Stand Push Ups