06 Feb 17

Warm up
3 Rounds:
20 lateral jumps back and forth over a BB
:15 front plank
20 lateral jumps
:15 side plank
20 lateral jumps
:15 side plank
20 lateral jumps
:15 deadbug

WOD
THE GHOST
6 rounds
1 min per station
Row (calories)
Burpee
Double Under
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

POST WOD
Foam roll calf x2min each side

02 Feb 17

Warm up
30 singles
20 Laying Leg Cossover
10 Band shoulder Press
30 Singles
20 Mtn Climbers
10 Banded Good Morning
30 Singles
20 Banded Glute Activation 10 steps in each direction
10 Banded Pull Apart

WOD
Complete as many rounds as possible in 18 mins of:
15 Kettlebell Swings, 53/35 lbs
12 Box Jumps, 24/20 in
9 Toes-to-bars

Post WOD
2min Squat hold – Try and hold a PVC Pipe over head and work good OHS position

1 Feb 17

Warmup
3 Rounds NOT for time:
Row or AD 1 min
5 snatch grip deadlift
5 muscle snatch
5 muscle clean
5 OHS

WOD
For 3 cycles:
AMRAP in 4 mins of:
5 Power Snatches 135/95
30 Double Unders
5 Power Cleans 135/95
30 Double Unders

Rest 2 mins between each cycle. For each cycle restart the AMRAP.

POST WOD
Empty Bar overhead holds D&B x 2
at each turn around point do 20 sit ups