WOD 3-2-17

WOD
5 rounds 50 sec work 10 sec rest
Ropes
Mountain Climbers
GHD
Air dyne bike
Rope Climb
Gator Walks
Plank
Wall sit

WOD 3-2-17

WOD
400m
21 Thrusters
400m
21 Pull-Ups
400m
15 Sumo Deadlift
400m
15 Ring Dips
400m
9 Handstand Push-Ups
400m
9 Overhead Squats

WOD 3-1-17

WOD
10 Single arm snatches
15 Box jump Burpees
20 Single arm snatches
15 Box jump Burpees
30 Single arm snatches
15 Box jump Burpees
40 Single arm snatches
15 Box jump Burpees
50 Single arm snatches
15 Box jump Burpees

WOD 2-28-17

Warmup
400m Run
Inch Worm d/b
10 Squat 2 stand
Bear Crawls d/b
Windmill 5 each side
Gorilla Push-Ups d/b
10 sit ups

Mobility WOD
1x
Round Trip Bear Crawl
10 Windmills
10 Pistols
10 Getup Sit-ups
Round Trip Bear Crawls
1x
Round Trip Crab Walks
10 Birddogs
10 T-Pushups
10 Star Crunches
Round Trip Crab Walks
1x
Round Trip Inchworms
10 Up/Downs
10 Spiderman Climbs
10 Feet Together Squats
Round Trip Inchworm
1x
Round Trip Gorilla Tricep Push-ups
10 Supermans to Hollow (Core Activated-shoulder blades & knee caps remain off floor-keep gluteus activated)
10 Hip Openers
10 IYT's
Round Trip Gorilla Tricep Push-ups

WOD 2-27-17

Strength
8@50%
6@60%
4@70%
2@80%
2@90%
2@95%
WOD
3 Rounds
Min 1 KB Swings
Min 2 Ball Slams
Min 3 Burpees
Min 4 Sit-ups
Rest 1 Minute