WOD: January 23, 2015

Warm-up
Tabata Jump Rope:
:20 DUs
:10 Singles
8 Intervals
Then
Extra Perfect Stretch
Stripper Stretch
Quad Stretch with a reach
PVC Passthroughs

WOD

Metcon (AMRAP – Rounds and Reps)
40′ High Carry Lunge 50/30 lbs
10 DB Snatch (Alternate Arms each rep)
40′ High Carry Lunge
10 Push Press
15 Minute AMRAP

Strength
Rest 1:00 between alternating exercises

Deadlift (MOFO 5 x 7)

Thruster (MOFO 5 x 7)

Accessory

Metcon (AMRAP – Reps)
10 Russian Swings (#100/#70)
C2B: 5
OTM 10

Mobility
Foam roll to glutes and banded hamstring stretch

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WOD: January 22, 2015

Warm-up

:15 Jumping Jack
:15 Squat
:15 MC
:15 Jump Squat
2 Rounds
Then
Stripper Stretch
Butt kickers
Power skips
Toy Soldier
Inchworm
Then
:20 Plank
:20 Superman
:20 Hollow Hold
2 Rounds
Strength
Sumo Deadlift ( 5 x 5 HAP    E3M)
WOD
25 Min Time Cap
#115/#75
Metcon (Time)
1000 m Row
50 Power Cleans
40 Front Squats
30 Push Press
20 Back Squat
10 Overhead Squats
Extra Credit
OTM Wallballs 10 min (AMRAP – Rounds and Reps)
10 wallballs OTM 10 min 30/20
Mobility
Couch Stretch
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