Warm up: 5 minute foam roller, 5 min rowing, 1 min mountain climbers
Strength and Skill: back squats 5-5-5-5-5
WOD
5 front squats
10 bar facing burpees
5 rds for time
Cool Down: stretch
Tag: Fulshear
W.O.D. 11-13-2014
Warm up: 5 minute foam roller, 25 PVC overhead squats, 25 PVC deadlifts, 25 PVC Snatch landings
Strength and Skill: snatch 1-1-1-1-1
WOD
21-15-9 reps for time of:
Toes-to-bars
75/115-lb. snatches
W.O.D. 11-12-2014
Warm up: 5 minute foam roller, 3 min jump rope, 2 min of flutter kicks, 1 min burpees
Strength and Skill: split Jerk 1-1-1-1-1
WOD
400m run
3 min rest
800 min run
3 min rest
1200 m run
3 min rest
1 min run
Start a clock the end time includes the rest periods.
W.O.D. 11-06-2014
W.O.D. 11-05-2014
Warm up: 5 minute foam roll, death by ten meters
WOD
Bench press, bent over row ladder
10-9-8-7-6-5-4-3-2-1
Cool Down: stretch
W.O.D. 11-04-2014
W.O.D. 11-03-2014
Warm Up: 3 minute jump rope, 2 minute flutter kicks
Strength and Skill: Deadlifts 1-1-1-1-1
WOD
6 minute AMRAP
800m run
Kb swings
(complete as many reps as possible in the remaining time)
6 minute AMRAP
200 m Farmer’s carry
Push ups
(complete as many reps as possible in the remaining time)
Cool Down: stretch