3/15/13 WOD

Skill
Burgener warmup
3 Rounds

WOD
“13.2″
Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

Core
GHD Back Extensions
1 min on 1 min off
3 Rounds

1/23/13 WOD

Strength
Strict Press
5×55%
5×62.5%
3x8x67.5%

WOD
10 Push Press at 55%
5 Max Height Box Jumps
3 Rounds

Conditioning
Run 800m
25 Situps
2 Rounds

1/8/13 WOD

Strength
Strict Press
5×10

WOD
7 Push Press
14 Hollow Rockers
50 Double Unders
3 Rounds For Time
Then
ME Pullups
1 minute on 1 min off
3 Rounds for reps

12/3/12 WOD

Warmup
Run 1 Mile
Spider walk
Oblique stretch

Strength
Back Squat
5×5

WOD
Run 400m
21 Pullups
15 Situps
9 Push Press @BodyWeight/70%BW
4 Rounds for time

Core
Max GHD situps in 1 min x3

11/28/12 WOD

Warmup
Run 1 mile
Or
Team Row
2.5k
Switch on the min
Then
Spider walk up and back
Oblique stretch up and back
1Round

Strength
OHS
5×2

WOD
AMRAP 20
5 OHS 95/65
7 Push Press 95/65
9 Front Rack Lunge 95/65(alternate, 9 total)
30 Double Unders

Scale weight to manageable ohs
Dropping bar results in 3 Burpees

Core
100 Side Crunches

8/24/12 WOD

Warmup
Row/Double Unders  
Warrior Lunge,
Wall Walks,
Butt Kickers,
Pass Through (x2)    

Strength
Bear Complex  3×7 (95/65)    

WOD 
21 Back Squats 135/95#
15 Pullups
9 Push Jerks 135/95#
3 RFT

8/15/12 WOD

Warmup
Double Unders
Passthru’s
Spider walk
1 min each 3 Rounds

Skill
Press Complex
Strict Press
Push Press
Push/Split Jerk
5×1 @90% or for technique

WOD
AMRAP 15
15 KB Swings 55/35
10 Box Jumps
5 Push Press 135/95
Then
Core
Vup
Hollow Rocker (crunch position)
Rest
1 min each 3 Rounds

7/4/12 WOD

Mobility
Lats
IT Band
Hamstrings

Warmup
5 KB Swings then stretch
5 KB Squat Cleans then hold
PVC Passthru
1 min each 3 Rounds

Strength
1 1/4 Front Squat
5×1

WOD
Teams of Two
50 OHS 95/65
50 Ring Dips/Paralett Pushups
50 Front Squats 95/65
50 Pullups
50 Deadlifts 95/65
50 Partnered Situps
50 Thrusters 95/65
For Time

One partner goes at a time. Reps do not have to be split evenly.
2 Burpees every time you switch.

5/25/12 WOD

Mobility
Pecs
Lats
IT Band

Warmup
Row
10 Kb swings and stretch and hold
10 Kb squat cleans then squat and hold
1 min each 3 Rounds

BB Gymnastics
Squat Clean and Press Cluster
(Strict Press, Push press, Push Jerk)
5×1 @moderate weight, technique limited
60 sec rest

WOD
Teams of 2 or 3
50m Prowler relay 180/90
Press Cluster 115/75
10 Deadlifts
AMRAP 12Mins
Then rest 2 mins
Tabata Sprints
10 sec sprint
20 sec Rest

Barbells at each end of the prowler sprint
Sprint one way press cluster and deadlift then rest until prowler returns.

4/9/12 WOD

Mobility
Mid Traps
IT Band
Pecs

BB Gymnastics
Snatch
4×1 rest 60 sec
Clean & jerk
4×1 rest 60 sec

Strength
Tempo Squat
4×2

WOD
14 minute AMRAP of:
5 Burpees
7 Push Press 95/65#
9 Pullups
then
Run 5 Laps

Core
50 med ball GHD Situps