20101001

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Side lunge Stretch x5
High Hamstring Stretch x5
Ring Dips x10

2 Rounds
Deadlifts x10
Thruster x10
Hang Power Snatch x10

WOD
Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

MOBILITY
Quad Stretch
Gastroc/Soleus Stretch
Lat Stretch

20100930

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Side lunge Stretch x5
High Hamstring Stretch x5

2 Rounds
0:20 handstand hold with HSPU finish
squats x15
push-ups x15

WOD
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Compare to 20090816.

MOBILITY
Thoracic Rolling

20100929

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Side lunge Stretch x5
Ring Dips x10

2 Rounds
TGU x5 Each arm
Burpees x10
Pistols x5 each side

WOD
"Jack"

Complete as many rounds as possible in 20 minutes of:
115/80 pound Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24/20 inch box

MOBILITY
Find Your Corners
2Min Hip Flex Bias
2Min ER Bias

20100928

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Ring Dips x10

2 Rounds
squats x15
MedBall sit-up x10
OHS x10
Ring Push-ups x5

WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

20100927

WARM-UP
Shoulder Reset x2Min
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Perfect Stretch x5
Side lunge Stretch x5
KB GobletSquat/GoodMorning/Halo x5
Rope Climb

2 Rounds
100 jumps/30 DU
KB swings (Russian) x15
Superman hold 15 secs.
Supine Ring Rows x15

STRENGTH
Box Jump Max Height

WOD
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

MOBILITY
Doorway Pec Stretch

20100924

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Overhead Stretch x5
Perfect Stretch x5
Side lunge Stretch x5
High Hamstring Stretch x5
Ring Dips x10

2 Rounds
box jumps (20″) x10
squats x15
Sit-ups x15

WOD
5 rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

MOBILITY

20100923

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Arm Circles x10
IR Stretch x5
Overhead Stretch x5
Ring Dips x10

2 Rounds
KB swings (Russian) x15
100 jumps/30 DU
Kip Pulls x3
Dead hang Pull-ups x5

WOD
Shoulder Press 3-3-3-3-3-3-3

MOBILITY

20100922

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Side lunge Stretch x5

2 Rounds
TGU x5 Each arm
Thruster x10
Burpees x10

WOD
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

MOBILITY
10 Min Squat
Anything sore

20100921

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Leg Swings x10
Perfect Stretch x5
Side lunge Stretch x5
Ring Dips x10

2 Rounds
Row 200M
Shoot through x10
Walking on heels
Walking on toes
High knees (jogging, pick your knee up high with each step)
Butt kicks (jogging, kick yourself in the butt with each step)
Side shuffle
Skip forwards
Skip backwards

WOD
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

MOBILITY
Lacrosse Ball VMO
Lacrosse Ball Hip Flex
Coach Stretch

20100920

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Leg Swings x10
High Hamstring Stretch x5
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5

2 Rounds
Ring Push-ups x5
OHS x10
MedBall sit-up x10

STRENGTH
Press 5-5-5 or 3x5 @80% 1RM

WOD
4 rounds for time of:
Row 500 meters/Run 400 meters
Rest 3 minutes

MOBILITY
Lacrosse ball on HS insertion

20100917

WARMUP
Passthroughs x10
Rotator Cuff Warm-up
Leg Swings x10
Arm Circles x10
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5

2 Rounds
Medball
Overhead toss x10
Rotation toss Left/Right x10 Each
2-arm thrust x10
Sit-up x10

STRENGTH
Deadlift
5-5-5 or 3x5 @85% 1 Rep Max

WOD
9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

MOBILITY
Gastroc/Soleus Stretch
Badass Pigeon

20100916

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch
Overhead Stretch x5
Perfect Stretch x5
Side lunge Stretch x5
Ring Dips x10

2Rounds
KB swings (Russian) X15
TGU x5
Hang Power Snatch x10

WOD
"Baseline"
Row 500M
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

MOBILITY
Supine shld Ext/IR
Chair hip stretch

20100915

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Overhead Stretch x5
Perfect Stretch x5
Side lunge Stretch x5
KB GobletSquat/GoodMorning/Halo x5
Ring Dips x10

2 Rounds
0:20 handstand hold
Burpees x10
Pistols x5 each side

WOD
"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

20100914

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Crab Walk
Spiderman Crawl
Bear Crawl
Inch Worm
Arm Circles x10

2 Rounds
Hang Power Snatch x10
Superman hold 15 secs.
0:20 handstand hold
Burpees x10

WOD
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

MOBILITY
PVC ER Lat Stretch
DB IR Stretch

20100913

For the near future I will be using main site programming for my wod. Rest days will be substituted with wods that appeared the previous weekend.

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Foam Roll
IR Stretch x5
Overhead Stretch x5
Side lunge Stretch x5
Ring Dips x10

2 Rounds
push-ups x15
MedBall sit-up x10
OHS x10
100 jumps/30 DU

WOD
15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

MOBILITY
Foam Roll
Perfect stretch(with foot elevated) x2
Overhead stretch x5

20100910

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Arm Circles x10
Shoot through x10
Ring Dips x10

2 Rounds
Kip Pulls x3
Dead hang Pull-ups x5
Tuck L-hang x10sec
Row 15 Strokes for Distance

WOD
Bench Press 5-5-5-5-5

20100909

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Ring Dips x10

2 Rounds
TGU x5 Each arm
KTE/TTB x5
OHS x10
Rope climb

WOD
For time:

Run 800 meters
100 Sit-ups
100 Back extensions
Run 800 meters

20100908

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Leg Swings x10
Arm Circles x10
Ring Dips x10

2 Rounds
KB swings (Russian) x15
box jumps (20″) x10
squats x15

WOD
As many rounds as possible in 7 minutes of:
7 deadlifts (315/205 lb.)
Sprint 50M
14 pistols
21 double-unders
Sprint 50M

20100907

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Spiderman Crawl
Bear Crawl
Inch Worm
Leg Swings x10
KB GobletSquat/GoodMorning/Halo x5
Perfect Stretch x5
Ring Dips x10

2 Rounds
Pistols x5 each side
Row 250M
0:20 handstand hold

STRENGTH
Back Squat 3-3-3

WOD
3 rounds for time of:

Run 400 meters
50 Push-ups

20100903

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Ring Dips x10

2 Rounds
100 jumps/30 DU
Superman hold 15 secs.
KB swings (Russian) x15
0:20 handstand hold

STRENGTH
Ring Push-ups max reps x3

WOD
Front Squat 5-5-5-5-5

20100902

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Ring Dips x10

2 Rounds
Ring Push-ups x5
OHS x10
Tuck L-hang x10sec

WOD
Five rounds for time of:
20 Burpees
10 Handstand push-ups
Run 400 meters