WODs

Monday Fitness 11.10.2014

A. Back Squat 9,9,9,9 @ 30X1 ; rest 2 min
B. Pendlay Row 6-8 reps @ 2102 x 3; Rest 2 min
C1. Alternating Single Arm DB Press 8-10 reps ; rest 45 sec
C2. Negatives Pull-ups x 5; rest 90 sec; x4
+
50 Push-ups for time

Fitness Friday 11.7.2014

A. Barbell Build to a Moderate Set:
2 Hang PS
2. Push Press
2 Thruster
3 sets Rest 2 min
+
5 Rounds:
200m Run
5 Single Arm DB PS per arm
10 DB Lunges Alternating (hold DB @ chest)
20 Renegade Rows

Thursday Skill Day 11.6.2014

Warm Up is A
A1. 3 Skin the Cats tucked
A2. 5 Jackknives from Knees
A3. 20 second L-Sit with knees bent
A4. 5 Muscle-Ups ** Work Transitions**
rest 3 min; 3 sets

B1.12 RIng Dips
B2.12 Ring Pullups
B3.12 Ring Pushups
B4.12 Toes Through Rings
Rest 2 min; 2 sets

C. L-Sit AMSAP Floor x 4
(Mods Tuck,single leg tuck) Feet off the FLOOR!!

Fitness Monday 11.3.2014

A. DB Walkin Lunges 8-10 per leg x 3; rest 2 min
B1. DB Press 8-10 reps x 4; rest 45 sec
B2. Ring Row 8-10 x 4 rest 90 sec
C. Supinated Pull-up holds ASMSAP x 3 ; rest 90 sec
+
For Time:
100 Air Squats