Jerome Pesito

Warm Up:  2 x 400M 2 x 200M 2 x 100M

It’s the First WOD of the New Year and what better way to start off than to confuse that posterior chain with this WOD! Happy 2015 guys! WARM UP: 2 Rounds: 50 Hollow Rocks; 50 Russian Twists; 50 Ab Mat Sit Ups; 400 M Run

Strength Find your 1RM Snatch. with a 12Min cap WOD Fran 21-15-9 Thrusters Pull Ups

WARM UP: 10 Minutes : 20 Walking Lunges with #25 Plate Overhead; 5 Pull Ups; 10 Air Squats; 5 Push Ups; 150 Single Skips SKILL: 20 Minutes : Deadlift: 10 – 1 (is murder) WOD: For Time: 40 Wall Ball Shots (14#W; 20#M) 50 Double Unders / 100 Singles 15 Pull Ups/ Ring Rows 20

WARM UP: 12 Minutes:  30 Pass Throughs; 30 Front Squats; 30 Back Squats; 30 Over Head Squats; 20 Butt Kicks; 10 Push Ups 30 Jumping Jacks SKILL:  20 Minutes: Front Squat: 5, 5, 5, 3, 3, 3 WOD: EMOM for 12 Minutes: 3 Cleans 3 Front Squats Increase weight on the 4th Minute Increase Weight

WARM UP: 2 Rounds of: 200 M Run 50 Air Squats; 30 Hollow Rocks; 40 Flutter Kicks SKILL: 5, 5, 5, 5, 5, 5 Kip Dips Knees to Elbows 

WARMUP: 30 Pass Throughs; 30 Back Squats; 30 Over Head Squats; 30 Front Squats; then Burgener Warm Up; Junk Yard Dog SKILL: 20 Minutes of: Snatch/ Hang Snatch/ Power Snatch: 10 – 1

Sunday = Rest Day… Now what do we do with ourselves?

30 Pass Throughs; 30 Back Squats; 30 Front Squats; 30 OverHead Squats all with PVC; then 100 M Butt Kicks; 100 M High Knees; 20 Push Ups; 10 GHD’s