What's Going On?

April 9, 2013

Warmup:
3 Rounds of:
10 Wall Balls
10 KB SDHP
10 Sit-ups

Group Joint Mobility
Group Dynamic Mobility

Skill:
Good Morning

WOD:
A. 4 MIN AMRAP
7 Deadlift 155/115#
7 T2B
*Rest 2 Min

B. ME 400m Run
*Rest 2 Min

C. 4 MIN AMRAP
7 KB Swings 53/35#
7 Jumping Squats 45#
*Rest 2 Min

D. ME 400m Run

April 10, 2013

Warmup:
Roll For 5 MIN
3 Rds
10 Power Clean
10 Front Squat
10 Hang Squat Clean
:30 sec Barbell Tricep Roll (Each Arm)

WOD:
"JJ"
1-2-3-4-5-6-7-8-9-10
185# Squat Clean
10-9-8-7-6-5-4-3-2-1
Deficit HSPUs

First rd is 1 clean and 10 HSPU then 2 and 9 etc...

April 11, 2013

Warmup:
50 Air Squats
50 Sit Ups
50 Push Ups
50 Walking Lunges
*Partition as needed

WOD:
Run 1 Mile
Row 2 K
Run 1 Mile

Cool Down:
Rumble Roll

April 12, 2013

Warmup:
Group Joint Mobility
Group Dynamic Mobility

Strength:
EMOM 10 min
3 Back Squats @ 75% 1 RM

WOD 5 Rds for Time:
20 Wallballs 20/14#s
10 Burpees

Cool Down:
4x50' Overhead Walks 95/65#

April 16, 2013

Warmup:
Run 200m
50m Crab Walk
50m Duck Walk

Strength:
Press 2-2-2-2-2-2-2

WOD: 
3rds
Bear Crawl 50m
Broad Jump 50m

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