12-01-14

Warm up: 3x 

2 laps => 10 push ups => 10 sit-ups => 10 lunges => 10 squats => 10 sec handstand hold

Skill: Back Squat, Bench Press, Deadlift

WOD: Part 1

3 x 5 (back squat, bench press, deadlift)

Warm up by performing 2 sets at a lower weight

Part 2: 5 min AMRAP

20 Wall balls

20 KB swings

20 Box jumps

Mobility: Foam Roll

11-20-14

Warm up: 3x 

Inchworm 5x => 15 sec handstand hold => crab walk across court => 10 Squats => 30 sec in bottom of squat => 10 jumping jacks => high knee skip across court => side shuffle across court => 180 degree turn => side shuffle across court

Skill: DB power snatch

WOD: 12 min AMRAP

6 DB power snatch each arm

6 overhead walking lunges each arm

2 laps around gym

Mobility: foam roll

11-18-14

Warm up:  4 min

2 laps => 10 lunges => 10 push ups => 2 cartwheels => 5 Broad jumps => 1 lap back pedal => 10 sit ups => 10 sec handstand hold

Skill: thrusters

WOD: 21-18-15-12-9-6-3

Thrusters

Bar facing burpees

Mobility: foam roll

11-14-14

Warm-up: 3x

1 lap back pedal => 10 sec handstand hold => 5 wall balls w/ 5 sec hold at bottom => 10 lunges => 10 PVC pass => 1 lap skipping

Skill: Hang Power Cleans

WOD: 15 - 12 - 9

Hang power cleans

Pull ups

Handstand push ups

Mobility: Foam roll

11-12-14

Warm up:  5 min

2 Laps => 2 Forward Rolls => 2 Cartwheels => 10 PVC Pass => 10 Push ups => 10 Sit ups => 1 Lap back pedal

Skill: Kettlebell Swings
Focus on driving through the hips

WOD: 15 min AMRAP
10 Push Press
10 Kettlebell Swings
10 Box Jumps

Mobility: Foam Roll

11-5-14

Warm up: 3x

5 wall balls => 5 push ups => 10 sit ups => 10 lunges => 1 lap => 10 handstand hold

Skill: strategy development

"Write two strategic approaches to finishing Angie with a partner

WOD: "Partner Angie"

100 pull ups

100 push ups

100 sit-ups 

100 squats

Mobility: foam roll

11-3-14

Warm up: 5 min

Skip 1 lap => jog 1 lap => 5 burpees => 6 lunges => 7 push ups => 8 box jumps => 9 sit ups => 20 jump ropes

Skill: Deadlift

WOD: 5-4-3-2-1 (not for time)

Deadlifts - climbing (add weight each round)

Challenge: 20 unbroken double unders

Mobility: foam roll