WOD's from the Week

I've been delinquent. I've also been a bit busier than normal. So here were the WODs for the week:


January 21, 2014

Mobility

• Posterior Chain Smash and Floss
• Gab and Smash Inside and Outside Line

Pre-WOD
EMOM 8 minutes

• 2 pause Front Squat (95)

WOD
8 minute AMRAP

• 50 Double Under
• 20 Wall Ball (20/14)
• 10 Toe-to-Bar

Rounds: 1 + 4 Wall Ball Rx


January 23, 2014

Mobility

• Player's Choice!

Pre-WOD
2-5 reps EMOM 8 minutes

• Work on your bodyweight GOAT. (Black band/red band pull up)

WOD
15 minute AMRAP

• 10 Handstand Pushups
• 15 Pistol Squats (alternating)
• 20 KB Swing (55/35)

Rounds: 4 + 2KB (26lb KB)


January 25, 2014

Mobility WOD

• Player's Choice!

Pre-WOD

• Agility Drills

WOD
"I Go, You Go"
20 Minute AMRAP with a partner:

• 25 Medicine Ball Sit Up (12)
• 20 Over bar Burpee
• 15 Partner Squat
• 10 Partner Deadlift (145)

Rounds: 6 + 8 Sit up

PR day, 165 Deadlift!