Thursday 3/29

1. Row
2. Mobility
3. Back Squat 5x5
4. W.O.D.
"Annie"
50, 40,30,20,10
DU
Sit Ups

See January 5 for previous times

Tuesday 3/27/12

1. Mobility/Hip/ Shoulder
2. Row 500
3. Hip Opening Drills

W.O.D.
3 Rounds
1 Farmer Carry
2 DL
3 Pull Ups
4 HS PU or Wall Walk

1. Mobility
2. 5 Min Jump Rope
3. Gymnastics Warm Up
W.O.D.
 7 Rounds of 7
Cnj(95/65)
KB Swing(60/35)
Burpees


See 11/30/11 for previous scores

Tuesday 3/20/12

1.Chest, Shoulder Mobility(Internal Rotation)
2. Gymnastics Warm Up( Hollow Rocks, Kip Practice, OH Squats/Dips, Ring Rows,Back Ext)
3. W.O.D.
3 Rounds
10 Broad Jumps
20 Thrusters(95,75)
30 Sit Ups

March Madness Fun!

32 Cal Row
16 Hang Snatches
8 Toes 2 Bar
4 Box Jumps
2 HRPU
1 Made FT
2 HRPU
4 Box Jumps
8 ToeS 2 Bar
16 Cleans
32 DU

Tuesday 3/14/12

1. Mobility
2. Gymnastics Warm Up(L Hangs, HSPU, Hip Ext, Ring Rows)
3. W.O.D.
3 Rounds
50 DU
Row 500
4. Mobility/Total Prep

Saturday 3/10/12

1.Dynamic Warm Up
2. CF Warm Up
3. 2 Rounds-Partner Workout
4. 1500m Row

Thursday 3/8/12

1. Row 1000m
2. Hip Mobility
3. Strength-Back Squat 4x3
4. W.O.D.
Death By Pull Ups:
With a continuously running clock do 1 pull up the 1st minute, 2 pull ups the second minute, 3 Pull ups the 3rd minute.... For as long as you are able.

When you fail rest 3 minutes then  begin death by push ups...

ENJOY!

Tuesday 3/6/12

1. Sh Mobility
2. Dynamic Warm Up
3.Strength-Sh Press 4x3
4. W.O.D.
30 Squat Cleans

There is no time component to this W.O.D

Saturday 3/3/12

1.Speed Ladder
2. Partner Warm Ups-Waterfall Push Ups and Squats
3. KB Snatch technique
4. W.O.D.
Team Workout:

Broad Jumps
Jumping Pullups
Weighted Wall Sits
GHD Sit Ups

5. Flexibility