03/30/2012

WARM UP
Dynamic Stretch

SKILL
Double Under Practice

WOD
For Time:

• 500m Row
• 50 Bench jump overs
• 50 Push ups
• 50 Ab mat sit ups
• 50 Double unders

SWOD
Heavy Bench
5-5-5-5-5

03/29/2012

So, today technically is a rest day, but I've got some work to do. So, I did this nasty little density wod to keep the fire going...

WARM UP
Dynamic Stretch

WOD
8 Rounds EMOM
3 CTB Pull ups
10 Alternating DB Floor Press (10 ea. arm)/(30# DB)

Active Recovery
1200m walk @ 55%

3/28/2012

WARM UP
Dynamic Stretch
3/5:
Bent over row lunge
Jump squats

WOD
Back squat
5-5-5-5-5

PM WOD
For time:
500 m row
50 bench jump overs
50 push ups
50 an mat sit ups
50 double unders

03/27/2012

WARM UP

• Dynamic Stretch
• 2 min Leg Crank

WOD
21-15-9
Back Squats (155#)
Ring Push ups (feet elevated)


SWOD

• Dynamic Effort Dead Lift

20 set of 2 reps @ 50% 1rm & 20% band tension

03/26/2012

WARM UP
Dynamic Stretc
3sets of 5:

• Squat clean (45#)
• Squat Snatch (45#)
• OHS (45#)
• Ring Dips

WOD

1k Row @ 75%


AFTER PARTY

PNF Band Stretch - hips/hamstrings

3/24/2012

WARM UP
Dynamic Stretch
PNF & Roll out


WOD
Open Wod 12.5
7 min AMRAP
3/3;6/6;9/9;12/12;15/15;18/8;etc...
Thruster (100#)
Chest to Bar Pull ups


SWOD
OHS
3-3-3-3-3

3/21/2012

WARM UP
Dynamic Stretch


SKILL
Muscle up Progression


WOD
1 mile Ruck Walk
w/ 20# vest


SWOD
Snatch
3-3-3-3-3