Yearly Archives: 2016

5 min on the clock
Buy-in: 200 m jog
then, amrap
5 air squats
5 air squat jumps
10 dbls / 20 singles - Jump Rope

Partner back squat
3,3,3,2,2,2,1,1,1+
_start light and increase load each set. Record final set

Get comfortable with movements and weight and work up to WOD weight
PULL UPS:
3x5sec hang & hold
5x3 kipping work

OH SQUAT:
2x2 bar weight
6x2 increase load slightly each 2

15 Pull ups
10 OH Squat 95/65, 85/55, 75/45, 65/35
Burpee Bar Jump Overs

5 Minute Transition / Set-up

25 Dbl Unders [50 singles] 15 Ball Slams 30/20, 20/10

If early - get loose on own.

As a GROUP:
200m lite jog
stationary inch worm out + 5 push ups + inchworm in - squat & hold
10 air squats
10 alternate leg lunge twists
10 high kicks
windmill arms & shoulders

50% x 5
60% x 5
70% x 3
70% x 5
80% x 3
90% x 1
max x 1 and record

Practice Movements
Bar Weight and increase to WOD Weight

5 Front Squat 135/95, 115/75, 95/65, 85/55
5 HSPU
5 Push Press

5 Minute Transition

15 Weighted Sit ups 45/25, 25/15, 15/10
15 Weighted Triceps same weight

If you are early please take advantage of the time to get loose...
3 rds - 5 air squats, 5 push ups, 5 superman, 5 sit ups

Warm up:
line up...
25' inch worm - run 200
back in line..
25' alternate leg walking lunge twists - run 200
back in line...
25' walking high kicks

RED LINE - group mobility

10 min to set up your area and run through your movements

run 400
5rds
30 partner wb situps
30wb
30 hrpu

run 400

3rds
30 bbj
30 kb
30 bbj

run 400

Jog 400m
Dynamic Stretch:
5x each side
Alternate Lunge Twist
High Knees
High Kick
Air Squat
Air Squat Jump
Windmills

SET UP and Practice movements
4 sets x 3 each of Power Cleans[ with lightweight working up to your wod weight] 5set x 3 T2B

Run 200m

15 Wall Balls 20/14, 14/10, 10/8
4 power clean 155/105, 135/95, 115/75, 95/65
15 Wall Balls

ROW 250/200

15 Box Jumps 24/20, 20/12
4 Power Cleans
15 Box Jumps

RUN 200m

15 T2B
4 Power Cleans
15 T2B

250/200 Row

15 HSPU
4 Power Cleans
15 HSPU

RUN 200

34 Burpees