WOD 8-14=15

Warm up
2min jumping jacks
 Spiderman
band pull apart

Strength
Front Squat
4X10

WOD
3X
Fire Hy Run
15 hip extensions
15 TRX pushups
15 Ab mat sit ups
1 plate push

Recovery
Shoulder
hips

WOD 8-13-15

Warm-up/skill
10 front squats
10 pass throughs
10 OH squats
10 OH squats w/ pass through

5x
1:00/30s
OH Holds

5 min each
Bosu PVC squats
Bottom of squat holds

Amrap 20
100m OH carry
9 ball slams
8 box jumps
7 DB push press
6 Lat pulls
5 med ball cleans
4 wall balls

WOD 8-12-15

Pre-workout WOD
Intervals
Good Mornings
TRX Scapular pulls
3 way lunge

Strength
Dead lifts
5-5-3-3-2-1

BLT
6 Bench
12 Lunges
18 T 2 Beam
24 Bench Press
30 Lunges
36 T 2 Beam
42 Bench Press
48 Lunges
54 T 2 Beam
60 Bench press




**Remember Red Band workouts available!

WOD 8-11-15

Warm up
Band pull apart
Squat to stand
supermans




Skill
Core


               
10X
1:30
5 Burpees
10 Pushups
15 Squats
Sprint Remaining time                                                                                                             

WOD 8-10-15

strength
OH Squat
5-5-5-5-5

5X
5 chest/tricep plate push up
5 banana splits
5 DB Rebel Rows
5Lunges(each leg)