WOD| April 9, 2013

SKILL:
Snatch

WOD:
12 min AMRAP
10 Burpees
5 Power Snatch (115/75)
-rest 3 min-
150 DU for time

POST-WOD:
Shoulder mobility

WOD April 8, 2013

Skill: 15 min to find 1RM on Front Squat
WOD: "Old School"
2 Rounds for time of: in any order (must finish all exercises before going on to second rd)
15 Reps Toes to Bar
15 Floor Wipers (95/65)
15 Reps V-Ups
15 Reps of Hollow Rocks
15 Good Mornings (45lb)
15 Oblique crunch (53/35)
15 second hanging L-Sits
15 Reps of Weighted AbMat Sit Ups (25/15lb)
15 Reps Shoulder Lifts (95/65)
15 Reps Barbell Leg Lifts (95/65)
15 Reps Med Ball Sit Ups -against wall (20/15)

WOD April 6, 2013

Skill: 10 min to work on GOAT

WOD: 3RFT
3 down back bear crawl
30 KTE
20 OH Lunge (45/35)
10 Ring Rows

Post: 1 mile run for time:)

WOD April 5, 2013

Skill: warm up to WOD weight

WOD 1: You have 4 min to complete 90 reps of....
15 thrusters
15 CTB pull ups
If you finish 90 reps your time limit moves to 8 minutes to complete an additional 90 reps and so on. If you don't get to the 90 reps in first 4 min the wod is over and you report total reps completed.

WOD 2:
EMOM ladder
HR Push Up
Air Squat
Ex: min 1= 1 pu 1 squat 1 sprint. Min 2= 2 pu 2 squat 1 sprint. Min 3= 3 pu 3 squat 1 sprint
The ladder Continues until you can't finish within the minute:)

4/4/13

Changed the morning 5:30 & 6:30 group's original wod to......
1000m row
Then 3rft
10 sprints
20 ab mat supermans
30 dbl count mountain climbers
Then 20 burpees (included in time)

WOD| April 3, 2013

SKILL:
Bear Complex
5x5x5x5
(Review skill and work on form not heavy)

WOD:
"Annie" Up & Down
50-40-30-20-10-20-30-40-50
Double Unders
Abmat Sit-ups

WOD| April 2, 2013

SKILL:

HSPU

(work on progressions/complete 25 reps scaled as needed)

Rx = No Abmats OR 1 Abmat w/ 1 10# plate under each hand

WOD:

 10 min time CAP

"Franimal"

 21-15-9

 Clusters (115/75)

CTB Pull-Ups

Post-WOD:

150 Abmat Situps

25 moderate paced sprints (down and back)