6.8.13.

8am Class mobility: warm-up: 250m row 15 plate sit-ups 25 m walking lunges 75m run wod: 3x 500m row 50 split jumps 25 db clean & press PARK WOD… meet at Tennis Courts off 26th and Tennyson mobility: warm-up: burpee broad jumps forward roll short run wod: 5x 20 push-ups 20 sandbag shoulders 20 sandbag […]

5.8.13.

mobility: warm-up: A. 100m run 10 sandbag shoulders B. kb complex wod: amrap 12 mins 100m sandbag run 20 kb swings 30 split 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

4.10.13.

mobility: warm-up: A. 3x 10 Overhead Squat PVC 10 Straight Leg Raises B. Power Snatch Technique wod: 3x amrap 3 mins rest 2mins 7 Power Snatches 10 Split Jumps

3.12.13.

mobility: warm-up: 7.5.3.bear complex agility drills jane fonda hip complex strength: back squat 5×1 wod: amrap 6 mins 3 hang squat clean + lunge 10 split jumps

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

1.9.13.

Mobility: warm-up: 3x 30+sec handstand hold 5x Deadlifts *building up bar* Skill: 4x 3 -5 HSPU 10/20 Double Unders WOD: amrap 8mins wod 1: 50 double unders 150 singles 9 deadlifts 12 push-ups wod 2: 8 split jumps 10 toes 2 bar 8 rack lunges (kb/db)

12.3.12

Mobility: Warm-up: 5x 5 Squat Therapy 30sec. Agility Drills 4 Shoot Thrus WOD Prep: 5x 5 Front Squats build up bar 2 Split Jumps WOD: 10.9.8.7.6.5.4.3.2.1. Front Squats Split Jumps Hand Release Push-ups

10-29-12

Mobility: warm-up: 4x 20 secs L-Sit 4 shoot thru 8 ring rows 12 OverHead Squats Build up to working weight for power clean(70% of 1rm) wod 1: 10.8.6.4.2. Hang Power Clean Split Jumps (per leg) wod 2: 5x 10 cals on rower 10 db pushpresses