Thursday's WOD

Warm-up

400m Run

50’ Bear crawl

15 Ring rows

20 OHS w/PVC

15 DB Push press (light)

Stretching and discussing class for the day

Strength/Skill

None…

WOD

400m Row

100’ Bear crawl

800m Run


50 Pull-ups

100 Push-ups

200 Squats


800m Run

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

Row 20 Calories then:

5 reps of…

Wall ball

Toes to bar

Box jumps

Sumo-deadlift high-pull

Burpees

KB Clean and Jerks

Stretching and discussing class for the day

Strength/Skill (after WOD)

Chest to bar weighted pull-up for load.

WOD

For time:

20 calorie Row


30 Wallball Shots, (20/14)


20 Toes to bar


30 Box jumps, (24/20)

50 Sumo-deadlift high-pull (1.5/1 pd KB or 50# DB)

30 Burpees


50 Clean and Jerks, 25 each arm (1.5/1 pd KB or 50# DB)

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

Run 200m

10 Straight-leg DB Deadlifts (light)

15 Toes to bar

20 OHS w/PVC

10 Pull-ups

10 Ring dips

Stretching and discussing class for the day

Strength/Skill

Handstand walk for distance.

WOD

Four rounds for time of:

5 muscle ups

10 Deadlift (245/165)

25 Sit-ups

200m Run

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

50 Double-unders

20 KBS

25 Sit-ups

15 Pull-ups

Stretching and discussing class for the day

Strength/Skill

L-sit for time x3

WOD

For time:

25 Pull-ups

5 Clean and jerk
(155/105)

20 Pull-ups

4 Clean and jerk

15 Pull-ups

3 Clean and jerk


10 Pull-ups

2 Clean and jerk

5 Pull-ups

1 Clean and jerk

Recovery

Short Stretching and Mobility Sequence

Thursday's WOD

Warm-up

Run 400m

10 Box jumps

10 DB Push press

10 Push-ups

20 Sit-ups

20 Back ext.

Stretching and discussing class for the day

Strength/Skill

Sumo deadlift high-pull 3-3-3-3-3

WOD

As many rounds as possible in 7 minutes of:

7 Push-ups

7 Sumo deadlift high-pulls (75/45)

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

Run 400m, then 2 rounds of:

10 DB Squat clean and jerks

10 Pull-ups

10 Dips

Stretching and discussing class for the day

Strength/Skill (after WOD)

Shoulder press (5-5-5)

WOD

Three rounds, 12-9 and 6 reps, for time of:

Squat clean and jerk (135/95)

Muscle-up

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

50 Double unders

Run 200m

50 Doubles

Run 200m

40 Squats

Get ready for run…

Stretching and discussing class for the day

Strength/Skill (After WOD)

Deadlift: Build up to one work set of 10 reps

WOD

Three rounds for time of:

800m Run

Rest 2 minutes

Recovery

Short Stretching and Mobility Sequence