Wednesday 01/15/14

 TODAY:   Mobility WOD at 10 am and 7 Pm   
( replaces regular WOD)

Skill:
Bear Complex 
-15 min to work up to a 1 RM Bear Complex


WOD:

Da da da double unders Really!!!!! 

8 min AMRAP

5 Cleans RTG 
-155/115  RX 135/95

30 Double unders
 ( SU 150)

Tuesday 01/14/14

Skill:
BenchPress -Follow Wendler


WOD:

Jelly filled donuts 

4 RFT

50 M Sled pull 
-RTG 225/180   RX 180/135

10 Wallballs
- 20/14

400 M Run

Monday 01/13/14

Skill: 
Back Squat

WOD:

FRAN

21-15-9

Thrusters 95/65

Pull Ups 

Saturday 01/11/14

SKILL:
no skill today, long WOD

 Huey
            Dewey
                         and... Louie ????

             WAIT A MINUTE! 

Look! It's Skeeter, Scooter and Mace !!





WOD:

3 person team

100 "over your partner" planking  burpees
(1 athlete rest, 1 planks, 1 does burpees over partner)

100 Slam balls 
-20/10 (throw the ball down between your partners feet , then they pick it up and do the same to the next partner)

100 Wall balls ( First athlete throws wall ball to designated height on wall partner catches it , does the same to the 3rd partner)
-20/14

100 Medicine ball toss sit ups
( Each athlete does sit ups tossing medicine ball back and forth between partners using 1 medicine ball.)

Friday 01/10/14

SKILL:

Deadlifts follow Wendler

 

WOD:

8 MIN AMRAP

8 Alternating KB snatches 

-53/35

8 Burpee over box jumps 

-RTG 30/24   RX 24/20

Thursday 01/09/14

SKILL:

15 minutes to establish a 2 RM Hang Snatch

 

WOD: Members WOD Day

"THOR"  (By Chris Martinelli)

for time:

Buy in

10 Turkish get ups ( 5 each side)

- RTG 53/35   RX 35/18

3 RFT

20 Sledge hammers

50 M Tire Flip 

20 Pull ups

Wednesday 01/08/14

SKILL:

EMOM for 8 Minutes

1 Clean High Pull

2 Hang Power Clean

1 Jerk



METCON:

AMRAP 4 Minutes

8 Wallball Shots
- 20/14

6 Push-up

Rest 2 Min

AMRAP 4 Minutes

8 Lunges w/ Plate Overhead
-45/25

6 T2B

Rest 2 Min

AMRAP 4 Minutes

8 Push Press 
-RTG 95/65    RX75/55

6 Slamball's
- 30/20