WOD 1-16-15

Skill/Warm up
(Partner)

6  minutes (1 min each)
Log toss(A)
Log toss(B)
Rotation throw (A)(B)

30s/10s (2X)
Sit up throw(A)
Russian (A)
Russian (A)

Sit up throw (B)
Russian (B)
Russina (B)


Conditioning (30 minute cap) 
Finish as much as possible
(Team must split work in half)

Sand bag mile

10 plate pushes(Down and Back)

2 tire pulls(Down and Back)

50 D-jacks

WOD 1-15-15



Warm up/Mobility
Planks
PVC Mobility

Conditioning
Complete 2 Times

5X
12 Bench Press
4 Hand Stands


16 Sit ups
Gorilla Pushups

WOD 1-14-15





Skill/ Warm up
Tabata -KB swings


Conditioning
15 Min AMRAP
5 Burpees
10 Toes to Beam
15 KB Swings
20 DU (60 Singles)

15 min AMRAP
3-6-9-12...
Hang cleans
Front Squat
Split Jerk
Banana Split

WOD 1-13-15

Mobility/Warm up
Hips
Ankles
Hamstrings

Conditioning
Buy in-½ mile run

4x
20 Plate OH walking lunges
10 Deadlifts

Cash out-½ mile run

WOD- 1-12-15

Tech Day
30 min
TECHNIQUE WORK

1/2 Chelsea
EMOM15
5 Pullups
10 Pushups
15 Air Squats