WOD 7-24-15

Warn up
Rotator cuff
Circles
Shoulder Thrusts
squat holds
Duck Walks




1-10
SDL
DL


10-1
Power Clean
Press

WOD-7-23-15

Warm up
Sally (PVC OH Squats)


Deck of Death
4 (AMRAP5)


(5:00/2:00)

Ring dip Rotations

Hearts- Jump ropes X5
Clubs- Med ball cleans
Spades - HRPU
Diamonds- Box jumps


Joker- 8 Thrusters


WOD 7-22-15

Warm up
Inch worms
Bear crawls
Spiderman Climbs

Strength
Wt Lunges



M-Intervals
50/10 Air Dyne Bike
Rower
Hip Extension
Ab Mat sit ups
"Sled" Pull
Plate push
Speed Ropes
Single arm Rope slam
Jump rope
Burpee

WOD 7-21-15


Skill
10 minutes
Snatch Practice



2X
15 Body ups
5 Banana Splits
12 DB one arm Triceps Ext
5 Banana Splits
9 Cobra Triceps Ext
5 Banana Splits
6 One arm Triceps Floor Press
5 Banana splits

WOD 7-20-15

Strength
Deadlift

10-1
Diamond push-ups
Run
Close grip pull ups
Run
DU