WOD 4-3-15

Warm up/ Hip Mobility
2 min jog
Lunges
Hip flexor
Ankle to knee
10 second static hold

Strength
Back squat
5-5-5-5-5-5

Tabata Sprints

10 minutes
Parking lot challenge

WOD 4-2-15

Warm up
Shoulder Mobility

Skill Practice 
Kipping

WOD
Minutes 1-3
2X
4 HRPU
4 Box Jumps

Minutes 3-6
2X
6 HRPU
6 Box Jumps

Minutes 6-9
2X
8 HRPU
8 Box Jumps
Continue until you cannot complete in 3 minutes...


Post WOD
Stretching

WOD 4-1-15

Warm up
10-8-6-4
Shoulder Thrusters
Pass through
Air squats

10 Minute Strength
Bench press
5-5-5-5-5....

10 Minute AMRAP
10 Med ball cleans
Sprint
10 sit ups


Weigh ins! Nutrition
BRING FOOD JOURNALS!!!

WOD 3-31-15

Warm up
2 min Jump Rope
Hip Bridge
Samson Stretch
Squat to Stand

Strength
4 X 10
65% DL

Couplet WOD
4X
10 Lunges (each leg)
20 DU

WOD 3-30-15


15.5
27-21-15-9
Row (calories)
Thrusters (95/65)

AMRAP
12 Thrusters
8 Squat Thrusts

AMRAP
½ Mile Run
Tire Flips
Tire Pulls