1.12.13

mobility: warm-up: 3x 10 kips 10 over and back lateral hops 20 mb pullovers WOD: Saturday Partner Wod 150 wallball shots 100 pull-ups 50 burpee box jumps 50 double unders 100 push-ups 150 sandbag shoulder

12.14.12

mobility: warm-up: 3x 20 Step-ups (10/leg) 20 push-ups 20 Double Unders “Drew’s Choice” WOD 1: 5x 10 wall ball shots 10-15 cals on rower WOD 2: 5x 7 Pushpresses 50 Double Unders

11-19-12

Mobility: Warm-up: A.3x 8 Squat Therapy 4 Shoot Thru’s B. 3x 35x Jump Rope (singles/running/double unders) Strict Press (8/5/2) Strength: 5×2 Strict Press WOD: Partner WOD 5x 60secs Jump Rope amrap wallball shots

10-31-12

Mobility: warm-up: kb complex 10reps/movement jump rope snatch complex jump rope wod: amrap 8mins 50 double unders 8 power snatches amrap 8min 20 wallball shots 20 kb swings

9-21-12

Mobility: Warm-up: 3x 10 sandbag shouldering 10 sandbag lunge 5 shoot thrus 20 seated plate rotations Friday Challenge: As Many Unbroken Reps As Possible Wallball (M:14-20 W:8-12) WOD: “Doogie” amrap 930mins 5 Sandbag Get-ups 7 Step-ups/leg then 5x 12 hand release Push-ups 12 Front Squats@ 75#

8-1-12

mobility: Warm-up: 4x 8 Squat Therapy 6 cartwheels 100m run Technique: WOD: amrap 9mins 11 wallball shots 7 Burpee Box Jumps rest 3mins amrap 12 mins 9 Front Squats @ 135# 50m Sprints