WOD- 1-23-15


WOD
BINGO-25 minutes
"The Hopper-Being prepared for the Unknown and Unknowable"



Post WOD 
Full body-Stretching and Mobility

(P.S. it will all be indoors, no worries)

WOD 1-22-15

Tabata Cardio 12 min
Mt Climber
Jump Rope
Burpee

Back Squat 12 min
5-5-5-5...

Tabata Upper Body 12 min
Bi
Tri
Press

Post WOD Stretch

WOD 1-21-15

Mobility/ Warm up
Shoulder thrusters
Plank(hands)
PVC Circles
Stretch
PVC Pass Throughs

Strength/Skill

10 min
Strict Shoulder press
(3-3-3-3.....)

10 min
Rope climb/Modified
(1-1-1-1.....)

20  min Techinical AMRAP
(Rounds will be recorded)
20 Goblet Squats
15 Situps
10 Pushups

WOD 1-20-15



Mobility Warm-up
Leg kicks
Back leg kick
Squats
Squat Hold


Deck of Death
Hearts--100 m Run
Spades--Muscle up (1 pull up-1 dip)
Clubs--Rope slam thrust
Diamonds-Jumping Lunges

Joker- EVERYONE 10 burpees

WOD 1-19-15


 
Mobility/Warm-up
Shoulder
Hand to hand Jumping Jacks
Inch pushup
Shoulder circles
Hip and Leg 
Lunge elbow to heel
Squat to Stand


Conditioning
10-1
Deadlift
Bench press
Clean
 
Post WOD Mobility/Stretch
Shoulders
Hips
 
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