1.31.13.

mobility: warm-up: 3x 250m row squat therapy kipping wod: 1x 2000m row Then amrap 8 mins 16 plank-ups 12 toes 2 bar 8 goblet squats

1.26.13

mobility: warm-up: 3x Partner: P1: 100m run P2: jump rope Switch 20 mb pullovers amrap 8 mins 12 goblet squats 9 toes 2 bar amrap 8 mins 21 double unders 16 kb single arm overhead lunges Yea, I know this one didn’t make it up on time, I got preoccupied with Joe and X at […]

1.17.13

mobility: warm-up: 3x 12 Kips 10/20 double unders 14 bulgarian split squats wod 1: 3x 35 air squats 15 toes 2 bar wod 2: 3x 12 db pushpress 20 db step-ups

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)

12.31.12

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

12.22.12

Mobility: Warm-up: 3x 20 pullovers 100m run 3x 8 Pull-ups 20 Lateral Hops 400m run 10 Toes 2 Bar

12-5-12

mobility: warm-up: 2x 200m run 25 mb pull-overs Build up to Working Weight. WOD 1: amrap 10mins 5 power snatches @ 135# 11 toes 2 bar WOD 2: amrap 10mins 10 sandbag shoulders 100m sandbag run

11-24-12

mobility: warm-up: 3x row 150m 10 reps kipping drills 10 Hand Release Push-ups WOD: 3x 350m row 21 Toes 2 Bar 11 Renegade Burpees (M:25-45 W:15-25)

11-2-12

mobility: warm-up: clean progression 10 mb pullovers 3 broad jumps strength: power clean + push-press find heavy 1rep wod: 3x amrap 4mins 2 power clean+pushpress 4 box jumps 6 toes 2 bar rest 2 mins

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