WOD 12-31-14



Mobility/Warm up
10 DL bar
inch
lunge


Conditioning
10X
1 minute
      3 DL
      Shuttle Run
      Burpees


2 minute
      REST


(Record Number of Burpees Each Round)

WOD 12-30-14



Mobility/Warm up
air squat
Mt climb

Skill practice
Tabata Hang


Conditioning
AMRAP30


10 GHD hip ext.
10 chin ups
10 ring Rows
10 HR pushups
10 Box jumps
10 X Skips
10 Burpees

WOD-12-29-14

Mobility/Warm up
20 jumping Jacks
10 passthourghs
10 passthroughts w/ squat hold

Conditioning
7 Rounds
(Using same wt for all)
2 shoulder press
4 OH squats
6 push press
8 front squats
10 Pushjerks
12 back squats

Skill Practice
5 min
DU-AMAP

WOD 12-26-14

Mobility/Warm up
Squat w/ knee press
Lateral
Lateral
Strength
Front squat Ladder
10-1
Conditioning
Buy in- 20 Pull-ups
          -10 Ring dips
8 rounds -EMOM-3 Sit ups
10 Wall balls
10 pushups
Cash out- 20 Pull-ups
              - 10 Ring dips



WOD 12-24-14



Merry Christmas!


Warm up/Mobility
Clean Progression


12 Days of Christmas WOD
(FOR TIME)
 
1-100 meter Run
2- Cleans
3-Pull-ups
4-Air Squats
5-Burpees
6-KB swings
7-Sit ups
8-DB Thrusters
9- Hand Release Pushups
10- Walking lunges
11-Wall Balls
12-Hand stand pushups

WOD-12-23-14


Mobility/Warm-up
Shoulder Mobility

Strength
Push Jerk
5-5-5-5-5

Conditioning
21-15-9
Deadlifts
Box jumps
Med Ball Clean

WOD-12-22-14

                                                                                                                                    


Mobilization/Warm up
Active Warm up
Wall Ankle Mobilization
Hip Mobilization-Standing
Hip Mobilization-Kneeling



Conditioning
5K
or
2.5 miles
(Times will be recorded)