Wednesday, April 1, 2015

Wednesday's WOD -- Logan's B-Day!!

Birthday Burpees: As a class, do 26 burpees for Logan's B-Day
A) Deadlift 
1x5 @ 1/3 max
2x5 @ 1/2 max
3x5 @ 2/3 max
B) 3 RFT
400m Run
5 Deadlifts (225/145)
10 Toes-to-bar 
15 Box Jumps (24/20)
20 KB Swings (1.5/1.0)

Tuesday, March 31, 2015

Tuesday's WOD


A) OHS 5-3-3-1-1-1-1
B) For Time
Buy-in: 100 Double Unders
2-4-6-8-10-8-6-4-2
Snatches (115/75)
Bar-Over Burpees
Cash-out: 100 Double Unders

Monday, March 30, 2015

Monday's WOD


A) 8 min AMRAP
10 Slam Balls (20/15)
8 Pull-ups
6 HOG Push-ups
B) Muscle-ups Progressions

Thursday, March 26, 2015

Thursday's WOD


A) Mobility -- Calf/Achilles 
B) For Time
Run 2k
100 Double Unders
Run 2k

Wednesday, March 25, 2015

Wednesday's WOD


A) Mobility -- The Big Movers
Lacrosse Ball
-Hammy insert, Glute, Tensor Facilata, Quads insert
Banded Hammy stretch
Hip Flexor Wall Stretch
IT stretch
B) Back Squat 
1x5 @ 40%
2x5 @ 50%
1x5 @ 60%
1x5 @ 70%
5+ @ 80%

Tuesday, March 24, 2015

Tuesday's WOD


A) Mobility - Shoulder Care
Lacrosse Ball 
-Pec Insertion, Lat Insertion, Scaps
Pec stretch
Look under Lat stretch
B) "Hope"
Fight Gone Bad Style
Burpees
Snatches (75/55)
Box Jumps (24/20)
Thrusters (75/55)
C2B Pull-ups