WOD Thursday 1/17/19

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Warm Up

2x
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk down and back

Skill

500m row

WOD

5 rounds for time
10 deadlifts 155/105
20 sit ups
30 bar hop overs

Post

50 med ball sit ups
50 supermans

WOD Wednesday 1/16/19

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Warm Up

Pigeon/lizards
200m row during warm up
3 rounds
5 reverse burpees
10 hip bridges
15 push ups

Strength

Floor press
Build to a weight you can do 10x unbroken
5 x 1 min max effort

WOD

For time:
10-9-8-7-6-5-4-3-2-1
Strict pull ups
Handstand push ups

Post

Banded shoulders
Mobility ball - shoulders front and back

WOD Tuesday 1/15/18

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Warm Up

Banded shoulders
3x
10 mirandas
10 jumping squats
10 pushups

Strength

Deadlift
15 mins to build to heavy then:
7 min EMOM
3 reps @ 65%

WOD

1 min max effort on machine
3x

Post

5 min. plank work
Foam roller on legs and shoulders

WOD Monday 1/14/19

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Warm Up

Hamstring stretches
2 min on machine at about 70%
2x
30 lunges
20 squats
10 burpees

Strength

Front Squats
10-10-6-4-2-2-8-8
Light to heavy

WOD

100 burpees for time

Post

2x
25 russian twists
25 heel taps over KB
25 knees to elbows in plank position

WOD Friday 1/11/19

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Warm Up

2 min. arm circles
2x
20 walking lunges
15 push ups
10 squats
5 burpees

WOD

40 min. Friday!

WOD Thursday 1/10/19

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Warm Up

2x
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk down and back

Strength

5x10 pushups
5 second count on way down all the way to floor
Add weight if possible

WOD

5 rounds for time
20 squats
20 sit ups
20 T2B

Post

50 windshield wipers
Shoulder mobility work

WOD Wednesday 1/9/19

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Warm Up

Pigeon/lizards
200m row
3x
5 reverse burpees
10 hip bridges
15 push ups

Skill

Double under work
15 mins. to work on 1 min. max and unbroken max

WOD

40 burpee buy-in
30-20-10
DB push press 40/25
Front squats w/DBs
40 burpee buy-out

Post

100 leg lifts
2 min. plank

WOD Tuesday 1/8/19

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Warm Up

Banded Shoulders
7 mins of
10 box step ups
10 jumping jacks
10 push ups

Strength

Power cleans
Review
Build to heavy

WOD

20 min. EMOM
@ 60% of heavy clean
1 deadlift
1 power clean
1 hang clean

Post

Goals work

WOD Monday 1/7/19

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Warm Up

Couch stretch
Banded walks
30 lunges
30 push ups
30 squats
10 burpees

Strength

5x10
Bulgarian split squats
KB deadlift

WOD

10-9-8-7-6-5-4-3-2-1
Headcutters
KB swings
Goblet squats

Post

60 ring hold leg lifts
Hamstrings