Saturday 4/21/12

1. Goat Mob
2. Speed Ladder
3. Med Ball Cleans
4. W.O.D.
"Fight Gone Bad"
3 Rounds of 
Wallball
SDHP(75, 55)
Box Jump
Push Press(75, 55)
Row

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Post total points to the comments section


Se 12/12/11 for previous scores

Thursday 4/19/12

1. Sh/ Hip Mobility
2. Row 1000m for time
3. Prehab/ Hip Drill
4. Squat Clean Practice
5. W.O.D.
15 min AMRAP
9 Hang Snatches
15 Burpees
21 DU


See Jan 10th for previous scores

Tuesday 4/17/12

1. OHS MWOD
2.Warm Up-Stairs
3.Floor Angels/Hollow Rocks/Hip Drills
4. OHS and Snatch Drills
5. Snatch Skill 3x7(Post weight)
6. W.O.D.
Fitness Test
2 minute AMRAP of each:

HR Push Ups
Anchored Sit Ups
Air Squats


See 11/14 for previous scores

Saturday 4/14/12

1. Mobility
2. 5 Min JR
3. CF Warm
4. Prehab/Sumo stretch
5. W.O.D.

10,9,8,7,6,5...

DL
HR Push Ups
GHD Sit Ups

3,2,1 Go!

Thursday 4/12

1. Sh/ Hip Mobility
2. Junk Yard Dog
3. OHS and Snatch Drills
4. W.O.D
5 Rounds
5 Pull Ups
10 GHD Sit Ups
20 DU

5. 10 Min Squat test/Stretch

4/10/12

1. Mobility(Wrist, Shoulders, Hips)
2. Row 1000m
3. Front Squat Perfection
4. Squat Cleans 30( For technique)
5. W.O.D.
7 Min AMRAP
4 Burpee Box Jumps
10 KB Swings

1. Jump Rope
2. Junk Yard Dog
3. CF Warm Up
4. Burgener Warm Up/ Snatch Practice
W.O.D.
Team Relay
Row
-Wall Ball
-Burpees
-Alternating Lunges
-GHD Sit Ups
-Sledgehammer
-KB Swings

Thursday 4/5/12

1. Wrist/Ankle/Shoulder Mobility
2. 25 Box Jumps
3. Row 500m
4. Clean Review and vids
5. Grace (w/ row)
  5 Rounds
  400m Row
  15 OHS

Those of you at home, feel free to run 400m instead

Tuesday 4/3/12

1. 5 Min DU Practice
2. Hip Mobility/ Junk Yard Dog/Burgener Warm Up
3. Skill-Snatch vids and practice
4. W.O.D.
3 Rounds
10 KB Snatches(53/35)
Row 200m
25 HR Push Ups