6.3.13

mobility: warm-up: rope turn front squat strength: Front Squat 5×2 wod: 4x 21 Double Unders 8 Renegade Rows 20 Rack Lunges

5.24.13.

mobility: warm-up: 1 min rope turns 20 mb pullovers 5/10 ring dips wod: For Time 6 box jumps 30 Renegade Rows 6 box jumps 30 DB Cleans & Jerks 6 box jumps 30 Sit-ups (W) 6 box jumps

5.4.13.

mobility: warm-up: A. 3x 30 secs jump rope 2 arm kb swings 100m run B. movement prep wod: “Derby” 2x amrap 2 mins each 20 kb snatch 20 split jumps rest 1min 8 renegade rows 20 laterals hops rest 1 min 4 shuttle sprints 8 sandbag shoulder rest 1min

4.3.13.

warm-up: 3x 10 Kipping pull-up drills 20 Bulgarian Split Squats Tabata Rope Turns wod 1: 5x 12 pull-ups 20 db lunges wod 2: 3x 10 renegade rows 50 double unders

3.25.13.

mobility: warm-up: 3x 8 ring push-ups split jumps 6 y+l wod: 25.20.15.10.5. renegade rows box jumps sit-ups

2.21.13.

mobility: warm-up: 3x 20 bulgarian split squats 8 ring rows/ring dips 20 MB Pullovers skill: Muscle-ups wod: 5x 15 box jumps 10 renegade rows 10 lunges (rack) 15 toes 2 bar

2.2.13.

mobility: warm-up: 3x 10 ring rows 24 step-ups 200m run wod: 30 ground to overhead (plate) 30 Split Jumps (total 15/leg) 30 Renegade Rows (push-up + row +row) 20 Ground to overhead 20 split jumps 20 renegade rows 10 ground to overhead 10 split jumps 10 renegade rows

12.31.12

Mobility: Warm-up: 10 kips 5 Power Cleans WOD: “Rory’s Choice” 3x 11 Power Cleans 11 Box Jumps “Christopher’s Wish” 5x 7 Renegade Rows 10 Toes 2 Bar

12.13.12

Mobility: Warm-up: 3x 6 Ring Rows 5 Overhead Squat 100m Run Strength: Power Snatch 5×1 WOD: 30 power snatches 30 Renegade Rows 300m run

10-25-12

Mobility: Warm-up: 5x 6 Hollow Body Sit-ups 8 SB Shoulder 6 Straight Leg Raises 8 Ring Rows Skill: Kipping Toes 2 Bar Pull-ups WOD: 5x 8 SBGU 10 Pull-ups 10 Renegade Rows 8 Toes 2 Bar