WOD - MONDAY 9/25/17

Mobility: OH Position/Hips

Part A: Three Sets not for Time with empty barbell or dowel:
5 BTN Snatch Push Press
5 OHS
5 Sots Press
5 Snatch Balance

Part B: 5 - 4 - 3 - 3
1-Arm DB Snatch - each
*1s. pause at catch to reinforce correct weight distribution and body position
*escalating weight

Part C: "SNATCH-WICH"
Three Rounds for Time:
5 Power Snatch (95/65) 2Rx(135/95)
10 Box Jumps (24/20)
5 Hang Power Snatch (95/65) 2Rx(135/95)
10 Box Jump Overs (24/20)

Flexibility: Foam Roller Lower/Upper Back/Calves

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WOD - FRIDAY 9/22/17

Mobility: Hips/Posterior Chain

Part A: Three Sets Not For Time w/Empty BB:
5 BB RDL
5 BB Muscle Clean
5 Front Squats
5 Front Rack Stretch

Part B: 7 Min. EMOM
1 Power Clean + 
1 Hang Squat Clean

Part C: "CLISBEE CLUTCH"
For Rounds + Reps:
5 min. AMRAP
5 mins. rest
4 min. AMRAP
4 mins. rest
3 min. AMRAP

5 Power Clean (135/95) 2Rx (155/105)
10 T2B
30 DUs (10 attempts, no singles)

Flexibility: Chest/Hips

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WOD - MONDAY 9/18/17

Mobility: Ant. Hips/T-Spine

Part A: Three Sets Not For Time:
10 Empty BB Box Step Ups - 5 each
10 Lateral Bounding - each
30s Couch Stretch - each

Part B: 8 - 8 - 8 - 8
Back Squat
*escalating weight
*work up to a medium set of 8

Part C: "FIVE & DIME"
Five Rounds for Time:
5 Front Squat (135/95) 
10 Box Jumps (24/20)
5 BB Pushups
10 Lateral Bar Hop Overs
(over/back = 1)

Flexibility: Ant. Hips/IT Bands/Calves

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WOD - SUNDAY 9/17/17

Part A: 12 min. EMOM
Min 1: Cal Row (15/12)
Min 2: 20 Mountain Climbers - total
Min 3: 30s Hanging Hollow Body Hold

Part B: On a running clock:

Part B: On a running clock:
0-3 mins.
250m row or 200m run
Max KBS (1.5/1)
3 mins. rest

6-9 mins.
250m row or 200m run
Max Burpees
3 mins. rest

12-15 min.
250m row or 200m run
Max KB SDLHP (1.5/1)
3 mins. rest

18-21 min.
250m row or 200m run
Max Butterfly SU

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WOD - SATURDAY 9/16/17

Mobility: Hips/Shoulders

"STEP BROTHERS"
In Teams of Two Complete the Following:
30 min. AMRAP

5 DB Manmakers (45/25)
10 DB Thrusters (45/25)
15 DB S2OH (45/25)
20 DB Reverse Lunges (45/25)
300m Run

Each partner must complete each exercise before moving to the next.

For example: Partner 1 complete 5 Manmakers, then Partner 2 completes 5 Manmakers. Partner 1 completes 10 Thrusters, Partner 2 complete 10 Thrusters, etc.

When both partners have completed the 300m run = 1 Round

Partner 1 can start the DB Manmakers while Partner 2 is running the 300m.

Flexibility: Foam Roller IT Bands/Glutes/Calves

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WOD - FRIDAY 9/15/17

Mobility: Lats/Hips

Part A: Three Sets Not for Time:
3-5 Strict Pullups (adv. Weighted)
10 Step Taps off low box
20 GHD SU (sub 25 Butterfly - keep hips on the ground)

Part B: 10 - 10 - 10 - 10 - 10
Bench Press
*every 90s
*no racking between reps

Part C: "SEMI PRO"
For Time: 
5 - 4 - 3 - 2 - 1
Muscle Up-Ring or Bar (Scale 1 C2B+1 Burpee + 1 Pushup for each MU) 
200m run = dashes

Flexibility: Lats/Chest

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WOD - WEDNESDAY 9/13/17

Mobility: Ant. Calves and Hamstrings

WHITTEN
5 Rounds For Time:
22 KB Swings (2/1.5)
22 Box Jumps (24/20)
400m Run
22 Burpees
22 WallBalls (20/14)

(Compare to time from 10/16/16)

Flexibility: Anterior Hips/IT Band

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. 

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. 

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WOD - TUESDAY 9/12/17

Mobility: Front Rack Pos./Posterior Chain

Part A: Three Sets Not for Time (start with Empty BB - option to increase weight)
10 RDL
10 BB Bent Over Row
5 Muscle Clean
5 Strict Press
5 Front Rack Stretch

Part B:  7 Sets every 90s:
1 High Hang Power Clean
1 Hang Power Clean +
1 Power Clean
*increasing load - no dropping in the complex

Part C:"JACKIE" 
1000m Row
50 Thrusters (45/45)
30 Pull Ups

(compare to time from 7/22/16)

Flexibility: Hamstrings/Shoulders

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WOD - MONDAY 9/11/17

Mobility: Ankles/OH Position

Part A: Three Sets Not for Time:
40m DB Waiter Carry (20m R then 20m L)
30s. Hollow Body Hold
20s KB Goblet Squat Hold

Part B: 5 - 5 - 5 - 5
Overhead Squat
*from ground
*escalating weight if possible
*practice getting the bar OH efficiently to start squats

Part B: "KICKING & SCREAMING"
Four Rounds for Time:
30 1-DB OH Walking Lunges - total (35/20)
2Rx (50/35)
30 Butterfly Situps

Flexibility: Foam Roller T-Spine/Lower Back/Calves

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