2.10.16

February 9, 2016

Warm Up:

Strength/Skill: GHR, BSU, T2B

WOD:
4 - 3 min rounds, no rest b/w
Run x 350m
KB Swing x 15 (55/35)
T2B x 10
Box Jump x ME (30/24)
*Score is # of Box Jumps ea round. Subtract any reps you failed to complete in a rd from the total #

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2.9.16

February 8, 2016

Warm Up:
Row x 1000m
PVC Shoulders/Legs

Strength: Sn, SG BOR

WOD:
21-15-9
Power Snatch (115/75)
C2B Pull-Ups

Cash out:
Push Ups x 100
Situps x 100

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2.8.16

February 8, 2016

Warm Up:

Strength: BS, HSPU, Lunge, PP

WOD:
Partner - for completion (18 min cap)
Wall Ball x 150 (20/14)
Jump Lunges x 100 (2 ct)
Burpees x 50
P1: Works on reps
P2: Run x 100m (Pace)

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2.4.16

February 4, 2016

Warm Up:
Coaches Choice

WOD:
E2MOM - 30 mins
a) Run x 300m
b) Hang Clean Thruster x 10 (135/95)
c) Dubs x 24
Slam Ball x 12 (50/20+)
Pull Up x 6
T2B x 3
One point for each completed round in the 2 mins. Rest balance of time.

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2.3.16

February 2, 2016

Warm Up:

Skill:
HS Walk 5 x 10m (~7 mats)
Pistols 5 x 10
T2B 5 x 6

WOD:
AMRAP - 16
Run x 400m
KB Snatch x 30 (55/35)
Run x 200m
Burpee x 10

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2.2.16

February 1, 2016

WU:

Strength: BB Row/ L-Sit

WOD:
AMRAP - 15
BB Roll Out x 5
Pull-Up x 10
Hang Power Snatch x 15 (75/55)

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2.1.16

February 1, 2016

Warm Up:
Bear Complex x 15

Strength: BS, HSPU, Lunge, PP

WOD:
Tabata (:20/:10) - 12 mins total
Wall Ball (20/14)
KB Swing (55/35)
Row x Calories
*Stay at each exercise for ea tabata. Lowest score of each mvmt combined = score

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1.27.16

January 27, 2016

WU:

St: Bent over Row, BB Roll Outs

WOD:
5 Rounds for total working time
KBS x 12 (70/55)
Ring Dips x 10
C2B Pull ups x 8
(RX+ Bar Muscle Up x 3)
Rest x 1 min

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1.26.15

January 26, 2016

WU:

Strength: Press, Situps

WOD:
AMRAP -12
Pistols x 6
T2B x 8
HSPU x 10 (Scaled: Push up x 15)

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1.25.16

January 25, 2016

Warm Up

Strength: BS, Snatch

WOD:
KBS x 50 (55/35)
Box Jumps x 40
Pull-Up x 30
Burpees x 20
Power Snatch x 10 (135/95)

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