WOD 1-30-15

Mobility/Warm up/Skill
8 min
Hip and shoulder
8 min
med ball cleans

Strength
5X(every 3 min)
3 Bear Complex


Conditioning
5 min AMRAP
6 med ball cleans
3 Thrusters

WOD 1-29-15

Tabata This!

Tabata Row/Bike
Rest 1:00
Tabata OH Squat (PVC)
Rest 1:00
Tabata Push up
Rest 1:00
Tabata Lunge
Rest 1:00
Tabata Jump Rope
Rest 1:00
Tabata Sit up

WOD 1-27-15

Mobility/Warm-up
Shoulder work 
Hand to hand30
Plank30
Internal and ext rot30
Internal and ext rot30
Supine stretch30
PVC pass through30
PVC Circle30
PVC Circle30
PVC OH Pull30
PVC OH Pull30


AMRAP
10 Push press
10 Off set push up
10 Rebel Row

200 Meter heavy carry

WOD 1-27-15


Mobility/Warmup
Shoulder
Hip
Hamstring

Skill
10 minutes
Practice Kipping pull up


Conditioning
5X
8 Hang cleans
8 Toes to Bar
10 Deadlift
10 Hip ext


Cash out
10 min AMRAP
20 sit ups
20 kb swings



WOD 1-26-15

Mobility/Warmup
Hip
Ankle 
Knee

Conditioning
Team mile
Bear Crawls
Tire Flits
Mile