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)