WOD - TUESDAY 5/23/17

Mobility: Warm Up movements

"UNBREAKABLE"
Part A: 4 min EMOM
8 Power Cleans (135/95)
90s rest
4 min EMOM
6 Power Cleans (155/105)
90s rest
4 min EMOM
4 Power Cleans (185/135)
90s rest
4 min EMOM)
2 Power Cleans (205/155)
90s rest

then right into

"UNBREAKABLE II"
Part B: 4 min EMOM
8 S2OH (135/95)
90s rest
4 min EMOM
6 S2OH (155/105)
90s rest
4 min EMOM
4 S2OH (185/135)
90s rest
4 min EMOM
2 S2OH (205/155)

Flexibility: Shoulders/Lower Back

WOD - MONDAY 5/22/17

Mobility: Shoulders/Hips

Part A: 3 Sets Not for Time:
40m KB Waiter Carry - R
10 1 Arm KB Swings - R
10 KB Goblet Squats
40m KB Waiter Carry - L
10 1 Arm KB Swings - L
10 KB Goblet Alt. Reverse Lunge - each

Part B: 3 - 3 - 3 - 3 - 3
Tempo Front Squats
5s Down, 2s bottom pause

Part C: "TRIPLE X"
For Time:
30 DB Alt 1-Arm Snatch (50/35)
30 1-DB Front Squats (50/35)
30 DB Alt 1-Arm Snatch (50/35)

Flexibility: Lower Back/Hamstrings

WOD - SUNDAY 5/21/17

Mobility: Hips/Shoulders/ Ankles

"FIGHT GONE BAD"

Three rounds for total Reps/Calories:

Wall Balls (20/14)
SDLHP (75/45)
Box Jumps (20)
Push Press (75/45)
Row for Calories

One minute of work at each of five stations. The clock does not reset or stop between exercises. These are five-minute rounds with one minute rest between each round.  On the call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep and calorie.

Flexibility: Foam Roller Lower Back/Body

WOD - SATURDAY 5/20/17

Mobility: Warm Up each Movement

Partner WOD - In Teams of Two complete the following for time:

150 KBS (2/1.5)
200m DB Farmers's Walk each (45/25)
150 Box Jump Overs (24/20) 
400m Med Ball Run each (20/14)
150 Wall Balls (20/14)
800m run together

*only one person works at a time, except for the 800m final run - both partners must be in the door for final time

Flexibility: Foam Roller Lower Back/Lower Body

WOD - WEDNESDAY 5/17/17

Mobility: Hamstrings/Shouders

Part A: 3 Sets Not For Time:
40m Walking Lunges
15 GHDSU (Sub 25 Butterfly SU)
4 Tire Flip (can share)
20m Crab Walk into 20m Bear Crawl

Part B: "GROOT"
30 Min. AMRAP
250m Row
20 KBS (2/1.5)
50 DUs
20 SDLHP (2/1.5)

*Begin with and every 5 minutes perform 30 Air Squats - then pick back up where you left off.

Flexibility: Ant. Hips/Hamstrings/Calves

WOD - TUESDAY 5/16/17

Mobility: Hips/Front Rack Pos/Wrists

Part A: Every 4 Min. for 5 Sets:
1 High Hang Squat Clean + 1 Squat Clean + 
1 Push Press +
1 High Hang Squat Clean + 1 Squat Clean + 
1 Push Jerk + 
1 High Hang Squat Clean + 
1 Squat Clean + 
1 Split Jerk
*Entire Complex to be performed UNBROKEN without dropping.

Part B: "JUGGERNAUT"
For Time:
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
1-2-3-4-5-6-7-8-9-10
S2OH (135/95)

Flexibility: Foam Roller Upper/Lower Back

WOD - SATURDAY 5/13/17

Mobility: Shoulders/Lats/ Hips

Part A: In Teams of Two Complete the Following:

30 min. AMRAP
400 Meter Run
30 Wall Balls (20/14)
20 T2B


Partners alternate tasks, with only one member working at any one time.
Partner A will run 400m, Partner B will perform  30 Wall Balls, Partner A will perform 20 T2B. Then Partner B will run 400m and so on for 30 minutes.

Flexibility: Foam Roller Lower Back and Body

WOD - THURSDAY 5/11/17

Mobility: Shoulders/L-Spine/Hollow Body

Part A: 3 Sets Not for Time:
40m OH DB Waiter Carry (switch arms at 20m)
15 Supermans
40s HS Hold

Part B: 16 Min. EMOM
Odd: 5 DB Thrusters (50/35) 2Rx(70/45)
Even: 10 Alt 1-Arm DB Snatch (50/35) 2Rx(70/45)

Part C: "UPSIDE DOWN"
For Time:
21 - 15 - 9
Burpees to 6" target
HSPU
*30 DUs after each couplet and finish with 30 DUs

Flexibility: Chest/Shoulders

WOD - MONDAY 5/8/17

Mobility: Hips/Shoulders

Part A: 1 - 1 - 1 - 1 - 1
OH Squat
W/10s. neg. and 2s pause

Part B: 8 min. EMOM
1 Snatch High Pull +
1 Hang Squat Snatch

Part C: "DESCENT"
For Time
15 Hang Power Snatch (95/65)
30 Box Jumps (24/30)
10 Hang Power Snatch (95/65)
20 Box Jumps (24/30)
5 Hang Power Snatch (95/65)
10 Box Jumps (24/30)

Flexibility: Lower Back/Calves

WOD - SATURDAY 5/6/17

Mobility: Hips/Ankles/ Shoulders

Part A: 8 min. E2MOM
200m run
12 Wall Balls (20/14)

exactly 2 min. rest into

Part B: 8 min. E2MOM
20 DUs (scale 10 singles and 10 DU attempts)
10 DB Thrusters (45/25)

exactly 3 min. rest into

"SLOW IS SMOOTH"
10 min. AMRAP
3 DB Manmakers (45/25)
6 DB Front Squats (45/25)
9 DB S2OH (45/25)

Flexibility: Ant. Hips/ Shoulders/Lower Back