WOD 120511-603

Free roll & stretch

Warm up - Coach led

Skill/Strength - Thrusters - Points of Performance and 5x2

WOD - SandBag run

Cool down - general stretching 

WOD 120510-603

Free Roll & Stretch

Warm up - 3x10

• push ups
• squats
• dips
• alt toe touches
• torso twists

Skill/Strength - Over Head Squat

Points of Performance / 4x4

WOD - 21-15-9

• pull ups
• wall ball sub with a KB
• DB split jerk

wod 120503-603

5:00m free roll & stretch

Warm up:

• Groin stretch (feet out flat to sides, walk hands out, walk back in, hold)
• Knee hugs > Drop lunge with straight back leg, push heel down
• Ankle mobilization drills
• Side lunge > low slides
• Lateral skaters

Skill/Strength WOD - Push Press - POP or 5x2

WOD - 3 rounds for time:

• Run the field
• 30 push ups

Cool down:

• Alternating toe touches
• Piriformis stretch
• Samson stretch

wod 120502-603

Free roll & stretch 5:00m

Warm up - 

• 50' inchworm
• run in place :45s
• OH PVC lunges
• fingers on toes > push butt down and back > deep squat > reverse (bootstrappers)
• spiderman stretch > arm raise > straighten forward leg
• cobra stretch > down dog > walking dog

MWOD 2:00m attack

skill - front squat

WOD - AMRAP 20

• 30 double unders
• 10 box jumps
• 10 KB snatches (5 each arm)

Modified WOD 

• 60 singles
• 10 box jumps
• 10 one arm KB swings each arm

Cool down - row 500m

wod 120501-603

Free roll & stretch 5:00m

Warm up - 

• spiderman stretch with elbow drop
• knee hugs > drop > samson stretch
• lunge > torso twist
• side lunge on heel
• spine wrings > raise > lower
• shoulder mobility complex
• wrists > fingers

MWOD - specific attack 5:00m

Skill - Dead lift

WOD - 5 rounds for time:

• 5 pull-ups
• 5 DB dead lifts

Cool down - 2x10 

• slow-mo squats
• toe touches
• neck rolls
• slow-mo jump rope

WOd 120430-603

Warm up - roll & stretch, then 3x10 general push-ups, dips, toe touches, torso twists. Then samson stretch & spiderman+elbow drop

Skill - clean drops

WOD - row 3k

wod 120420-603

Roll & Stretch, We are spending a good 20:00m or so on stretching today

Warm up - Over Head Squat with an empty bar, sets based on form and ROM

Strength - Over Head Squat 4x1

Met-Con - 4 rounds for time of:

• 7 Power Cleans
• 7 Push Jerks

wod 120419-603

Warm up - Roll & Stretch 10:00m

MWOD - Mobility work 10:00m

WOD - "Jackie"

• Row 1000m
• 50 Thrusters (45#)
• 30 Pull ups

wod 120418-603

Warm up - General Stretching

MWOD - Work on those mobility plans of attack

Skill Work - Individual skills

Met-Con - 21-15-9

• Box Jump
• KB Swing

wod 120417-603

Roll, Stretch & Mobilize

Warm Up - row 500m

Strength - 5x1 Dead Lifts

Met-Con - 3-6-9-12

• Thrusters
• SDLHP
• Burpees