11 Feb 2014

Warm Up:
10 t & b shuttles
2 lengths crab walk
Squat therapy (pick two)
3 x 1 wall walk
1 x 10 scapular push ups
1 x 10 Scapular pull ups

Shoulder & Hip Mobility

WOD: 2 Rounds for time:

1000m row
9 Knees to Elbows
7 Ring Dips (modification is negatives)

SILVERS:
Same warm up, instead of wall walks, plank holds on the wall 3 sets max hold
Squat therapy

WOD:  2 Rounds for time

650 m Row
9 Ring Rows
7 Box Dips

10 Feb 2014

Warm Up:

Dynamics

Mobility

WOD:  For quality of movement, not for time

From floor:

OHS 5 x 3 (60%)

Jerk 5 x 3 (60%)

Clean High Pull (from hang) 5 x 4 @ 90%

Back Squat 8-8-8-6-6 @ 60% 

7 Feb 2014

Warm Up:
Mitch's (full)  pull ups are negatives

SKILL WORK:
Efficiency tips for rowing/du's/running/burpees

WOD:  Player's choice, 7 MIN Max reps/metres/lengths/calories:
One of the following:
Burpees
Rowing
Airdyne
Double Unders
Shuttle runs

Cash Out:
Tabata one other that you did not do 7 min's of.

6 Feb 2014

Warm Up:
Dynamics
Front Squat skill transfers with bar (5's)
Hip Mobility - Take 15 MIN to do mobility work

WOD:
11 MIN AMRAP
5 Front Squats (95/135)
30 GrassHoppers


Cash Out:
Tabata Hollow Rocks

SILVERS:
Warm Up:  Johnny Special
Squat therapy
Front squat skill transfers
Mobility

STRENGTH:  5 x 5 Front Squats

WOD:  10 MIN AMRAP
5 Weighted Step Ups
5 KB Swings
5 Burpees

CASH OUT:  Tabata Sit Ups

5 Feb 2014

Warm Up:
Dynamics
Mobility:  Hamstrings/Glutes/Lumbar/Hips/Achilles/Calf

Strength: (this will also be your warm up set for the wod)
3 x 5 Deadlifts
50%/60%/65%

WOD:
4 rounds:
40 Double Unders
4 Deadlifts (70%)
4 Dumbbell Manmakers
40 Sit Ups

4 Feb 2014

Warm Up:
Tabata Row
Hip Mobility

Strength:
5 x 5 Good Mornings incr. weight each set

WOD:
21-15-9
Short Shuttle Sprints (short lengths)
Cowboy Squats

CashOut:  Tabata Mountain Climbers


SILVERS:
Warm Up:
Tabata Row
Squat Therapy

Strength:
5 x 5 Good Mornings

WOD:
15-12-9
Short Shuttle Sprints (inside red to red)
Cowboy Squats

Cash Out:  Tabata Leg Raises

3 Feb 2014

Warm Up:
Tabata Row
Pick 10 Mitch's
Shoulder/trap/hip mobility

WOD:
Death by:
A:  TTB
B:  Ring Dips/Box Dips
C:  Box Jumps

As soon as you fail at one skill, you will immediately start the next one on the next minute.

Cash Out:  If time, tabata line hopovers