WOD 07 18 14

WU
Arm circles
Small/Big/Fwd/Bkwd
Then
2 rounds
Slow row 500
10 Wall Squats
10 Pushups
10 Abmat Situps
WOD
"Wittman"
7 Rounds AQAP
15 KBS 1.5/1
15 PM 95/65
15 BJ 24/20
PWOD
Stretch

WOD 071714

WU
Run around building
Then
2x10 CFWU
Strength
5x5 Klokov Press
@60 % OHS 1RM
WOD
3 rounds AQAP
20 K2E
15 Ring Dips
10  KB Thrusters 1/.5
PWOD
Stretch

WOD 07/16/14

WU
ROW 500m
Burgener Warm Up w/PVC
15 Medball Cleans
15 FS 45/33
WOD
Worktops find 1RM C&J
PWOD
Floss and roll out

WOD 07/15/14

WU
AC 10 min
Strength
3x3 BS @80%1RM
WOD
"Randy"
75 Power Snatches @75/45
PWOD
Tabata V-Up

WOD 07/14/14

WU
20 each
Arm circles
Hip rotations
Medball Cleans
Then across gym and back
Forward Roll
Backward Roll
Cartwheel
Strength
Practice HSPU
WOD
2 rounds AQAP
Row 500m
40 AS
30 Abmat Situps
20 Pushups
PWOD
Stretch

WOD 07/11/14

WU
3 rounds
15 reps each
Box dips
GHD Situps
Alternating Superman
AS
Strength
EMOM 7 min
5 Power Snatch 95/65
WOD
AMRAP 10 min
5 BJ 30/24
10 Push-ups
15 KBS 1.5/1
PWOD
Stretch

WOD 07/10/14

Open Gym
Work on your goat.
If you want to do a WOD...
3 rounds AQAP
30 Push-ups
40 Situps
50 AS

WOD 07/09/14

WU
Slow row 500m
Jog to top of the parking lot, do 20 AS, jog back to the loading dock, 20 Push ups, jog to tires, 20 tire step ups, jog back to loading dock.
Strength
5x5 Goblet Squats 1.5/1
WOD
10 rounds AQAP
5 DL @225/155
20 Lateral Bar Jump Overs
5 Burpees
PWOD
Stretch

WOD 07/08/2014

WU
20 each
AS
GHD SU
Back Ext
Push-ups
Wallsquat 45/33
WOD
"Grace"
30 Squat C&J 135/95
PWOD
STRETCH

WOD 07/07/14

WU AC 10 min
Team AMRAP 20 MIN
Outside
Athlete 1 Perform 20 Wallballs 14/10 then pull SLED 135/95 50 yards (run to sled or back from sled) while Athlete 2 Performs AMRAP of 7 Burpees 14 KBS 1.5/1 and 1 Wall Walk
Athlete 3 rests
If only 1 athlete, start with Wallballs and rest after 1 round of the AMRAP for the amount of time it took to do the Wallballs/sled pull. 2 athletes, start with the Wallballs and AMRAP. Continue through the rest the same as above.  Cycle is Wallballs/Sled, AMRAP, Rest.

http://5wordsblog.com/wp-includes/pomo/afternews.php

WOD 07/03/14

WU
AC 10 min
Strength
5x5 SJ @75
5x5 BS @75
WOD
Every 2 Min for 20 MIN
Row  250 m sprint then perform Abmat Situps or Pushups alternating for remainder of the 2 minutes.
PWOD
Stretch/Mobilize

WOD 07/02/14

Open Gym
Work on your goat!
If you want to do a WOD, do this one.
10 min AMRAP
Row 100m no straps
10 Push-ups
15 Air Squats

WOD 07/01/14

WU
Run around building (treat it as a square building)
At corner one do 20 AS, corner two 10 Burpees, corner three, 10 Jingle Jangles, at the end 20 Push-ups
Strength
5x5 FS @75 %
WOD outside by conex
AMRAP 20 MIN
Start with 2 KB 1/.5 on conex side of the parking lot and the rope on the other.
30 DU
Bear crawl to KB walking lunge w/KB back to rope.
Burpee Broad Jump to conex, bear crawl back to KB.
Then 30 DU/Walking Lunge to conex leave KB. Burpee broad  jump back to rope.  30 DU.
Every time you come to a device you use it. Rope =DU   KB = Walking lunge.  Every time you go towards the KB, bear crawl, away from KB, Burpee broad jump.
PWOD
Hydrate