Tuesday, July 7, 2015

Tuesday's WOD

A) Deadlift
1x5 @ 1/3 max
2x5 @ 1/2 max
3x5 @ 2/3 max
B) AMRAP 12
15 Wallballs (20/14)
10 T2B
C) Hip Mobility
-Pigeon Stretch
-Lacrosse Ball IT insertion, Quads insertion

Monday, July 6, 2015

Monday's WOD

A) Shoulder Mobility 
-Lacrosse ball pec & lat insertions, delts & under scaps
B) Push Press 8x2  
C) 3 RFT
400m Run
Man Makers (40s/30s)
D) 100 Double Unders for time

Friday, July 3, 2015

Friday's WOD

A) Run 1 Mile
B) Deadlift
1x5 @ 1/3 max
2x5 @ 1/2 max
Build to a 5 rep Max
C) 2 min AMRAP 
Russian Twist w/med ball 

Thursday, July 2, 2015

Thursday's WOD

A) OHS 5-3-1-1-1-1-1
B) Open 14.1
10 min AMRAP
30 Double Unders
15 Snatches (75/55)
C) Shoulder mobility 

Wednesday, July 1, 2015

Wednesday's WOD

A) Split Jerk 7x1
B) For Time
10-8-6-4-2
Deficit HSPU (45/25)
* 10 Box Jumps (24/20) after each round
C) Med Ball Complex

Tuesday, June 30, 2015

Tuesday's WOD -- Hotshots 19

A) "Hotshots 19"
6 Rounds For Time (45 min cap)
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400m Run
B) Pigeon Stretch 2 min each side
Banded Shoulder Stretch 2 min each side