WOD 1-29-16

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 good mornings, 5 chin ups, hip flexor stretch

Tabata Drill: pull ups, pushups, situps, squats, 40 ft shuttle runs

LB Complex

3 rounds: pigeon stretch, banded tricep stretch, 5 PVC windmills

WOD 1-28-16

Strength

Warm: 4 rounds: 10 pushups, 10 situps, 10 squats, pec/lat stretch

8×3 Strict Press (ecc), pigeon stretch

5×4 Mr Spectaculars, 6 renegade rows (ecc), 5 dislocates

6×8 front squats (ecc), 4 jumping lunges, wall squat

WOD 1-26-16

Work Capacity

Warm: 3 rounds: 5 hang cleans (45/35), 10 pushups, 10 lunges, 5 dislocates

1-2-3-4-5-6-7-8-9-10: Burpees, clean and press (95/75), sit-ups (x2)

-rest 5 min-

10 min AMRAP: 5 pull ups, 10 pushups, 15 squats

4 rounds: 10 knees to elbows, :30 sec side plank (each), 10 oblique crunches, 10 weighted good mornings

3 rounds: wall squat, hip flexor stretch, tricep stretch

WOD 1-25-16

Strength

Warm: 4 rounds: 10 deadlifts (95/65), 10 pushups, 10 situps, butterfly stretch

8×3 deadlifts (ecc), 3 broad jumps, banded tricep stretch

6×5 bench press (ecc), 5 pull ups (ecc), pvc hip rotation

6×5 Curtis P’s, lacrosse ball shoulder crush

WOD 1-22-16

Warm: 3 rounds: 50 ft high knees/butt kickers, 10 alligator pushups, 10 situps, pec/lat

“Crazy 8s Light”

1. 8 jump squats

2. 8 pull ups

3. 8 box jumps (24/20)

4. 8 kb swings (53/35)

5. 8 dynamic pushups (4″/2″)

6. 8 toes to bars

7. 8 jumping lunges (each)

8. 8 bag slams (60/40)

* 1 shuttle run for the round you are on. Ex: round 1= 8 jump squats, 1 shuttle; round 2 = 8 jump squats, 8 pull ups, 2 shuttle; round 3 = 8 jump squats, 8 pull-ups, 8 box jumps, 3 shuttles; etc.

LB Complex

WOD 1-21-16

Strength

Warm: 4 rounds: 10 hang clean, 10 squats, 10 situps, tricep stretch

1 RM Hang Clean

5×2 Hang Clean (85% 1 RM), wall squat

6×5 Deadlift (ecc), 2 jumping lunges (each), 5 PVC windmills

6×8 Strict press (ecc), 8 upright rows (ecc), pigeon stretch

WOD 1-19-16

Warm: 3 rounds: 50 ft bear crawl, 50 ft ape, 5 chin ups, hip flexor

5 RFT: 10 kb swings (53/35), 10 dips

-rest 2 min-

ETOT for 5 min: 2 burpees, 1 suicide

-rest 2 min-

AMRAP 5 min: wall balls (20/14) (if the ball touches the ground for any reason = 3 burpees)

4 rounds: 10 weighted situps, 10 leg  lifts, 10 banded twists, 10 fdbe

WOD 1-18-16

Strength

Warm: 10 bench press (45/35), 10 lunges, 10 good mornings, 5 shoulder dislocates

8×3 bench press (eccentric), 3 pull ups (eccentric), pigeon stretch

5×4 Curtis P’s, pec/lat stretch

6×8 back squat (eccentric), 4 broad jumps, wall squat stretch

WOD 1-14-16

Strength

Warm: 4 rounds: 10 front squats (45), 10 pushups, 10 good mornings, wall squat stretch

8×3 Front squats (eccentric), 2 box jumps, 5 shoulder dislocates

6×5 strict press (eccentric), 5 barbell rows (eccentric), pigeon stretch

6×5 man makers, pec/lat stretch

WOD 01-12-16

Work Capacity (10-10)

Warm: 3 rounds: 10 pushups, 50′ bear crawl, 10 sit-ups, hip flexor stretch

7 rounds: 10 sled tugs, 10 burpees, 30 sec rest

-rest 4 min-

EMOM 10 min: 5 pull ups, 10 pushups, 15 squats

4 rounds: 10 hollow rocks, 1:00 plank, 10 banded twists (each), 10 good mornings (weighted)

WOD 1-11-16

Strength

Warm: 4 rounds: 5 hang cleans, 10 pushups, 10 lunges, 5 dislocates

1 RM hang clean

5×2 hang clean (2 second paused), pigeon

6×5 back squat (eccentric), 2 jumping squats, pec/lat

6×8 bench press (eccentric), 5 pull ups (eccentric), frog