WOD 2-26-16

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 pushups, 10 good mornings, pigeon stretch

10-9-8….1 : Thrusters (95/75), knees to elbows

-Rest 5 min-

AMRAP 10 min: 10 box overs (24/20), 10 Mr. Spectaculars (35/20)

4 Rounds: 10 reverse crunches, :30 sec side plank (each), 10 weighted Russian twists, 10 fdbe

3 rounds: pec/lat stretch, frog stretch, shoulder smash

WOD 2-24-16

Strength

Warm: 5 hang cleans, 10 pushups (narrow), 10 squats, wall squat

1 RM Hang Clean

5×2 Hang Clean (85%), banded shoulder

6×5 Front Squat, 2 broad jumps, tricep stretch

6×8 bench press, 8 DB bent over rows, hip flexor stretch

WOD 2-23-16

Work Capacity

Warm: 10 walking lunges, 10 hollow rocks, 5 chin ups, pigeon

5 RFT: 10 dips, 10 jumping squats

-rest 2 min-

ETOT (5 min): 2 burpees, 1 suicide

-rest 2  min-

30-20-10: pushups, situps

2 rounds: Jane Fonda’s, shoulder hand jobs

3 rounds: banded hip, pec/lat, 10 dislocates

WOD 2-22-16

Endurance

Indoor Cycling

Warm: 5 min

3x 10  min intervals @ 65-70% max HR (rest 5 min)

Cool Down: 5 min

4 rounds: 10 reverse crunches, :30 side planks (each), 10 Russian twists (each), 10 good mornings

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

WOD 2-19-16

Work Capacity

Warm: 3 rounds: 10 pushups, 10 situps, 10 walking lunges, frog stretch

25 pullups, 50 situps, 50 squats, 50 box jumps (24/20), 50 pushups, 50 kb swings (53/35), 50 reverse crunches, 50 speed skaters, 25 pull-ups

LB Complex

WOD 2-16-16

Warm: 3 Rounds: 10 Mtn Climbers (each), 10 Pushups, 10 Shuttles, 5 dislocates

5 min AMRAP: Get ups (53/35)

-Rest 2 min-

ETOT (5 min): 5 burpees

-Rest 2 min-

5 RFT: 10 wall balls, jingle jangles

4 Rounds: 10 situps, 1:00 6″ hold, 10 keg lifts (20/14), 10 weighted good mornings

3 Rounds: banded shoulder stretch, wall squat, pigeon

WOD 2-11-16

Strength

Warm: 4 rounds: 10 squats, 10 situps, 10 pushups, 5 windmills

1 RM Hang Squat Clean

5×2 Hang Squat Clean, frog

6×5 Back Squat (ecc), 2 Box Jumps, pec/lat

6×8 Strict Press (ecc), 5 Chin Ups (ecc), pigeon stretch

WOD 2-9-16

Work Capacity

Warm: 3 rounds: 10 spider pushups, 100′ bear crawl, 10 good mornings, 5 dislocates

30-20-10: SDHP (75/55), knees to elbows, dynamic pushups (4″/2″), 10 shuttle runs (each round)

-rest-

EMOM for 10 min: 3 deadlifts, 2 power cleans, 2 front squat, 1 jerk

4 rounds: 10 hollow rocks, 1:00 plank, 10 band rotations, 10 fdbe

3 rounds: banded shoulder stretch, foot crush, hip flexor stretch