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

26 Jan 17

Warm up
2 Rounds
Row 250m
10 hip ext
10 push-up
5 strict pull-up
5 Cluster w/ empty bar

WOD
Clean and Jerk 5-5-5-5
This will be doing your heaviest 5 Clean and Jerks
Once you start the bar cannot rest on the ground. Front rack or standing holds only. This is going to change how you do your C&J, so warm up doing some solid rounds before starting your heaviest.

You will have 30min to complete the above with a 5min rest into
10min of
3 One Arm Dumbbell Squat Snatches 50/30 lbs
3 Handstand Push-ups
6 One Arm Dumbbell Squat Snatches
6 Handstand Push-ups
9 One Arm Dumbbell Squat Snatches
9 Handstand Push-ups

Continue adding 3 reps to both movements each round until time expires.