February 2015

WARM UP: With the PVC 30 Pass Throughs; 30 Back Squats; 30 Front Squats; 30 Over Head Squats 20 Wall Air Squats; 20 Second Samson Stretch; 5 Pull Ups; 5 Dips 400 M Run SKILL: GRACE Rounds for Time: 30 Clean and Jerks (95# W; 135#M) WOD: RUNNING ANNIE Double Unders: 50-40-30-20-10 Sit Ups: 50-40-30-20-10 […]

It’s R&R Day! Kick Back, relax, foam roll, get a massage or just sit on your sofa and doze off…

WARM UP: 200 M Run 30 – 30 -30 -30 with the PVC (pass throughs; back squats; front squats; over head squats) 200 M Run

WARM UP: 2 Rounds of: 200 M Run 5 Push Ups 10 Pull Ups/ Ring Rows 15 Burpees SKILL: 15 Minutes of L-Sit Holds; Ring Holds; and One-Legged Squats WOD: WOD I  : EMOM for 8 Minutes 5 Hang Snatches (75#W; 100#M) 5 Back Squats the rest for 2 minutes then WOD II: 5 Minute Time

WARM UP: 2 rounds of: 20 Second Samson Stretch Hold; 5 Inch Worms; 20 Second Couch Stretch; 30 Jumping Jacks; 50 M Butt Kicks; 50 M High Knees SKILL: Snatch Press 5 x 3 Split Jerk 5 x 3 WOD: 20 Minute AMRAP of: 20 Wall Ball Shots 14#W; 20#M 10 Box Jumps 20″W; 24″M

WARM UP: Get unbroken Double Unders (Dubs)in the following rep scheme: 10 Dubs 20 Dubs 30 Dubs 40 Dubs 50 Dubs 60 Dubs 70 Dubs or if you can’t get them unbroken practice them for for a rep range of 1 to 10; or if you’re new to skipping just practice for 5 minutes. SKILL:

WARM UP: 6 Rounds of Tabata (20 Seconds of work, 10 Seconds of Rest): Hollow Rocks; Air Squats; V Sit Ups; Planks SKILL: 2 Rep Max Hang Cleans WOD: 18 Minute AMRAP: 3 Hang Squat Cleans 3 Pull Ups 6  Hang Squat Cleans 6 Pull Ups 9 Hang Squat Cleans 9 Pull Ups 12 Hang