01.30.15

WARMUP
6 MINUTE RUNNING CLOCK
50' OF
Knee Pull
Quad Stretch
Toe Pull
High Kick
Lateral Lunge
5 Kneeling Deck Jump
10 Wrist Circles
10 Elbow Circles
25 PVC Side Bends
25 PVC Trunk Rotations

FITNESS
1)5X3 POWER CLEAN (ADD 2.5 LBS)
3A)5X10 STANDING TEAPOTS (53/35) 5 EACH SIDE
3B)5X10 PLATE LATERAL RAISE + :15 HOLD AT TOP
3C)5XME PUSHUPS

PERFORMANCE
1)1 PSN + 2 SN; 2X70, 3X75
2) 3X5 RACK JERK @ 75
3) BSQ - 6@65, 6@70, 6@75, 2X5@80

WOD
RETEST
21-15-9
FRONT SQUAT @ 135/95
BOX JUMP OVER @ 24/20
*wod will be named after you if you improved the most since initial test, January 05, 2015.

WARMUP
AMRAP 7
DOUBLE UNDERS

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 FLOOR PRESS (ADD 2.5-5 LBS)
3A)5XMAX HANG FROM PULL UP BAR
3B)5X:30 GOBLET SQUAT STATIC HOLD (53/35)
3C)5X30 RUSSIAN KB SWINGS

PERFORMANCE
1)5X1 HALTING SNATCH DL + 1 SNATCH @ 85
2)5x3 SNATCH GRIP BTN PUSH PRESS + OHS
3a)4xME KIPPING PULLUP
3b)4x:60 WEIGHTED PLANK @ 45#

WOD
3 ROUNDS FOR TIME
5 CLEAN @ 185/115
50 DOUBLE UNDERS
50' HANDSTAND WALK

WARMUP
7 MINUTE RUNNING CLOCK
10 OVERHEAD LEG RAISE
10 PEAKS AND VALLEYS
10 ARM CIRCLES
then
10 EACH (5R/5L); SINGLE ARM
KB SUITCASE SQUAT
KB OH SQUAT
KB RACK SQUAT
KB OH LUNGE
*if time remains, mash with lax 

FITNESS
1)3X5 FRONT SQUAT
2)5X5 POWER CLEAN & JERK
3A)4X5 BANDED PULL UP (LIGHTEST BAND POSSIBLE) (SHOULD STILL STRUGGLE)
3B)4X10 RING CIRCLES

PERFORMANCE
1)5x1 HALTING CLEAN DL + H/CL; AHAP w/ perfect execution
2)5x3 PAUSE FRONT SQUAT + 1 SPLIT JERK; AHAP
3A)3X3 DIP SQUAT @ 115 OF JERK
3B)3X10 WALL BALL SITUP @ 20/14, 6' TARGET

WOD
15 AMRAP
9 DEADLIFT @ 155/100
12 HR PUSHUPS
15 BOX JUMPS @ 24/20

WARMUP
7 MINUTE RUNNING CLOCK
3 ROUNDS
10 RISE AND SHINES
10 LEG RAISE
10 SUPERMAN
10 WALKING TOE TOUCH
10 WALKING QUAD PULL
10 RUSSIAN BABY MAKERS
10 ARMS SWINGS; FRONT TO BACK

FITNESS
1)5RM DEADLIFT (ADD 5-10 LBS)
2)5X3 POWER SNATCH
3A)30 DIFFICULT RING ROWS (GO AS PARALLEL AS YOU CAN, SETS SHOULD BE 8 OR LESS)
3B)5X:15 SCAPULAR DEPRESSION


PERFORMANCE
1)5X1 3 POSITION SNATCH COMPLEX @ 75
2)5X1 3 POSITION CLEAN COMPLEX @ 75
3)4X8 BACK SQUAT @ 70

WOD
FOR TOTAL TIME
15-12-9
POWER CLEAN @ 115/75
BAR FACING BURPEE
REST 5:00
15-12-9
POWER CLEAN @ 115/75
BAR FACING BURPEE

WARMUP
10 AIR SQUAT
10 JACKS
10 PUSH UPS
100' SIDE SHUFFLE
10 WALKING TOE PULL
50' HIGH KNEES
50' SKIP FOR HEIGHT
50' BACK PEDAL
10 MTN CLIMBERS

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 PRESS (ADD 2.5 LBS)
3A)3X8-12 PULL UPS (LIGHTEST BAND POSSIBLE OR JUMPING NEGATIVES)
3B)3XMAX HANDSTAND HOLD

PERFORMANCE
1)FRONT SQUAT: TAKE 4 SETS TO BUILD TO A VERY TOUGH 4RM.
2)7 EMOM; 2 FSQ @ 70 OF ABOVE...(off the ground)
3a)3x3 PUSH PRESS @ 70 of CJ
3b)3x3 TEMPO SUPINATED PULL-UP (20x2)

WOD
4X
20 THRUSTERS AS FAST AS POSSIBLE @ 95. ; 95/65
Rest 2:00

MAX-OUT FRIDAY

WARMUP
3X
50' DOG SLED +90/+45
50' SLED PULL +90/+45
10 GLUTE BRIDGE
10 BB SQUAT @45
1X
:60 BANDED HIP FLEXOR
25" BANDED HIP WALK FORWARDS/BACKWARDS
25" BANDED HIP WALK LATERALLY LEFT/RIGHT

MAX-OUT
3 ATTEMPTS TO FIND 1RM OHS
3 ATTEMPTS TO FIND 1RM FSQ
3 ATTEMPTS TO FIND 1RM BSQ

WOD
FOR TIME
20-16-12-8-4 WALKING DB LUNGE
10-8-6-4-2 DB BENT OVER ROW (R/L)

WARMUP
10 LEG RAISE AND HOLD OVERHEAD
10 HAMSTRING ROLL (R/L)
10 QUAD ROLL (R/L)
10 LAT ROLL (R/L)
5 SA BARBELL OHS
5 SA BARBELL SQUAT 
5 SA BARBELL OH LUNGE
5 ONE ARMED BARBELL SNATCH (R/L)

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 FLOOR PRESS (ADD 2.5-5 LBS)
3A)5X2 GET UP THERE! (HANG ON BAR, ACTIVATE LATS TO PULL YOURSELF UP AS HIGH AS YOU CAN, STRUGGLING IS OK, USE BOX TO JUMP THE REST OF THE WAY UP. CHIN OVER THEN SLOW NEGATIVE)
3B)5X20 RUSSIAN TWISTS

PERFORMANCE
1)4X3 SNATCH FROM BLOCKS; @ 70
2)4X1+2 POWER CLEAN + CLEAN @ 80
3A)5X5 BELLY TO BAR PULLUPS
3B)5X25 RUSSIAN TWISTS; 25/10# PLATE

WOD
12 AMRAP
10 OVER THE BOX JUMP BURPEES
15 DB SNATCH
20 OHS @ 65

WARMUP
:60 AIR DYNE
:60 FLUTTER KICKS
:60 HELLO DOLLIES
:60 JACKS
:60 HOLLOW HOLD

FITNESS
1)3X5 OHS
2)5X5 PUSH PRESS
3A)4X5 BANDED PULL UP (LIGHTEST BAND POSSIBLE)
3B)4X15 MED BALL V-UP

PERFORMANCE
1)5 REPS TO FIND 1RM POWER CLEAN; THEN 3X3 @ 85
2)4X5 PUSH PRESS @ 80
3A)FRONT SQUAT; 2X3 @ 80, 2X3 @ 85
3B)5X15 MED BALL V-UP

WOD
4 ROUNDS FOR TIME
3 MUSCLE-UPS
6 BURPEES
10 BOX JUMP @ 30/24
20 KB/DB PUSH PRESS

WARMUP
20 ARM CIRCLES
15 ARM SWINGS
15 ELBOW CIRCLES
10 TRUNK TWIST
10 B/0 TRUNK TWIST
10 LEG SWINGS
1)3X1 SNATCH PROGRESSION
2)3X1 CLEAN PROGRESSION

FITNESS
1)5RM DEADLIFT (ADD 5-10 LBS)
2)5X3 POWER CLEAN 
3A)5X:15 SCAPULAR DEPRESSION
3B)5X5-8 RING ROWS (AS CHALLENGING AS POSSIBLE)

PERFORMANCE
1)SNATCH; 2@75, 1@80, 1@85, 1@80
2)CLEAN AND JERK; 2@75, 1@80, 1@85, 1@80
3A)3X10 STANDING DUMBBELL TRICEP EXTENSION
3B)3X5 ME STICT PULLUPS

WOD
12 MINUTE AMRAP
25 WALLBALLS 
25 4-COUNT MOUNTAIN CLIMBERS
25 HAND RELEASE PUSHUPS
25 4-COUNT MOUNTAIN CLIMBERS

WARMUP
7 MINUTE RUNNING CLOCK
3 ROUNDS
10 RISE AND SHINES
10 LEG RAISE
10 SUPERMAN
10 WALKING TOE TOUCH
10 WALKING QUAD PULL
10 RUSSIAN BABY MAKERS
10 ARMS SWINGS; FRONT TO BACK

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 PRESS (ADD 2.5 LBS)
3A)3X8-12 PULL UPS (LIGHTEST BAND POSSIBLE OR JUMPING NEGATIVES)
3B)3XMAX SUPERMAN HOLD

PERFORMANCE
1)2 POS. SN - 2X1@75, 3X1@80
2)5X5 DEFICIT SNATCH DL @ 95
3A)BACK SQUAT 2X5@75, 2X5@80
3B)5X20 FEET RAISED GLUTE BRIDGE

WOD
3 ROUNDS FOR TIME
10 HSPU
20 TOES TO BAR
100 DOUBLE UNDERS