WOD- 2-13-15

Friday the 13th WOD

Warm up


3X
13 min AMRAP (3 min rest)

13 Toes to bar
13 box jumps
13 dips
13 Ring or TRX Row

WOD- 2-12-14

Warm up
Partner squat pass
Partner static hold pass


4-8-12-16-20
Wt OH Lunges

5 Thruster
10 bar facing burpees

WOD 2-11-15

Team- Plank
Single- Plank Jack
Mobility/ Stretch- Hip flexor


Team- ball sit up
Single-Get up sit up
Mobility/Stretch- Hamstring


Team- Squat thrust
Single- Crunches
Mobility/ Stretch- Shoulders


Team-Standing Russian
Single-Reverse Crunch
Mobility Stretch-Quads and Glutes




 


WOD 2-9-15

Warm up
SDLHP
Split jerk

Deadlift
5-5-3-3-1-3-3-5-5

Strict Press
5-5-3-3-1-3-3-5-5