THU 2/8/18 WOD

Warm Up
2 Laps – 5 Squats – 5 Sit ups – 5 Strict Pull ups – 5 Push ups – 1 Lap – Walking Lunge – Front/Back Skip – Shuffle
Empty Bar Work – 3 Cleans – 3 Dips – 3 Pwr Snatch – 3 Thrusters – 3 Pull ups – 3 Rounds

WOD
“Elizabeth”
21-15-9
Clean 135/95#                                             L2 – 95/65#                                    L1 – 65/35#
Ring dips                                                       L2 – Dips                                        L1 – Box Dips

For Time

-Rest 3 Min-

“Isabel”
30 Snatches 135/95#                                    L2 – 95/65#                                    L1 – 65/35#
For Time

-Rest 3 Min-

“Fran”
21-15-9
Thruster 95/65#                                           L2 – 75/45#                                    L1 – 65/35#
Pull-ups                                                          L2 – Banded                                   L1 – Ring Rows

For Time

WED 2/7/18 WOD

Warm Up
3 Laps – Bear Crawl – Inchworm – 5 Squats – 5 Push ups – 5 Lying T2B – 5 Strict Pull ups – 10 Side Lunge steps – PVC Pass Thrus – SOTTS press

Movement Prep – 5 reps of each movement for 3 Rounds

WOD – Teams of 2 (Compare to 12/28/17)
Partner WOD – 25 Min AMRAP
100 Double unders                                      L2 – 60 DUs                                    L1 – 200 Singles
80 Kettlebell Swings 55/35#                      L2 – 45/25#                                    L1 – 35/15#
60 Box Jumps 24/20”                                    L2 – 20/16”                                    L1 – 16/12”
40 Abmat Sit ups                                          L2 – same                                      L1 – same
20 Push ups                                                   L2 – same                                       L1 – same
For Total Reps

TUE 2/6/18 WOD

Warm Up
30 sec single under – 5 Push ups – 5 Ring Rows – 10 Walking Lunge steps
30 sec running singles – 10 Abmat Sit ups – 5 Dumbbell Push Jerks – 10 Side lunges
30 sec double unders – 3 Wall Step ups – 3 Handstand holds – 5 Empty Bar Push Jerks
2 Rounds

Strength WOD – Push Jerk 1-1-1-1-1-1-1 **Rest 2 Min between sets** (Compare to 11/9/17)

WOD
1 Min Cal Bike – Rest 2 Min – 1 Min Cal Row – Rest 2 Min – 1 Min Double unders/Single unders – Rest 2 Min –
30 sec Cal Bike – Rest 1 Min – 30 sec Cal Row – Rest 1 Min – 30 sec DUs/Single unders
For Total Cal/Reps

MON 2/5/18 -Lurong #4 – WOD

Warm Up
10 Calorie Row/Bike/or 3 laps
Shuffle down and back
10 Hollow Rocks
10 Push ups
10 Walking lunge steps
10 Calorie Row/Bike/or 3 laps
Trunk twist
10 Pull ups
10 Leg swings
Crabwalk
10 Calorie Row/Bike/or 3 laps
PVC 5 Front squats
PVC 5 Back rack presses
PVC 10 Supermans
PVC 5 Overhead squats
PVC 5 Sotts presses

-THEN-
20 sec. handstand or wall step up hold for 3 rounds
-THEN-
Banded overhead (2 min.each side)
-THEN-
Empty Bar
5 Front Squats or overhead squats
5 Toes to bar/lying/or wall sit ups
** 3 rounds adding weight to working weight

SAT 2/3/18 – Strength – Bench

Warm Up
1 Lap
10 PVC Pass Thrus
10 PVC Around the world
10 PVC SOTTS Presses
2 Rounds
-Then-
5 Ring Push ups
3 Handstands
2 Rounds
-Then-
3 Wall Walks
2 Handstand Push ups
2 Rounds

Dumbbell Bench
1 x 10
1 x 8
1 x 6
1 x 5

Bench
5 x 3

Strict Pull ups
5 x 5

Overhead Walking Lunge
3 x 10

FRI 2/2/18 WOD

Warm Up
1 Burpee – 1 Squat – 1 Push ups – 1 Sit ups – 1 Strict Pull ups – 5 Rounds
PVC – 10 Pass Thrus – 10 Around the world – 5 SOTTS Presses – 5 OHS – 2 Rounds
Empty Bar Work – 2 Snatch Power Pulls – 1 Snatch DL – 1 Hng Pwr Snatch – 1 Pwr Snatch – 1 Sqt Snatch – 3 Rounds

Strength WOD – Snatch Power Pulls 5 x 3 **Rest 2 Min between sets**
– Snatch Complex – 1 SN DL – 1 Hng Pwr SN – 1 Pwr SN – 1 Sqt SN – 5 sets to heaviest load
** Rest 2 Min Between sets **

WOD
12 Power Snatch 115/80#                           L2 – 85/55#                                    L1 – 55/35#
12 Over the Bar Burpees
3 Rounds for Time

THU 2/1/18 WOD

Warm Up
3 Laps – 10 Side Lunge steps – 10 Kips – 10 Push ups – 10 Squats – 5 Strict Pull ups – 10 Lying T2B – 2 Rounds
Movement Prep – Perform 5 reps of each movement – 3 Rounds – Start with easy effort and gradually work toward WOD effort –

WOD
5 Min AMRAP – 10 Cal Row – 10 Burpees – Rest 1 Min –
5 Min AMRAP – 10 GHD Sit ups – 10 Back Ext – – Rest 1 Min –
5 Min AMRAP – 5 C2B Pull ups – 10 Squats – Rest 1 Min –
5 Min AMRAP – 10 Cal Bike – 20 Double unders
For Total Reps

WED 1/31/18 WOD

Warm Up
2 Laps – 5 Push ups – 5 Pull ups – Crabwalk – 2 Wall walks – 10 PVC Pass Thrus – 10 SOTTS presses –
Empty Bar – 10 Back Squats – 7 OHS
2 Rounds

Strength WOD – Front Squat – 5-5-5-5-5-5-5 **Rest 2 Min between sets** (Compare to 11/3/17)

WOD
12 Min EMOM
3 Back Squats using 70% of 5RM
2 Pause Front Squat
1 1 ¼ Front Squat
**Turns into AMRAP if you can’t keep up**

TUE 1/30/18 WOD

Warm Up
30 sec single under – 5 Push ups – 5 Ring Rows – 10 Walking Lunge steps
30 sec running singles – 10 Abmat Sit ups – 5 Dumbbell Push Press – 10 Side lunges
30 sec double unders – 3 Wall Step ups – 3 Handstand holds – 5 Empty Bar Push Press
2 Rounds

Strength WOD – Push Press – 7-7-7-7-7-7-7 *Rest 2 Min Between Sets* (Compare to 9/15/17)

WOD (120307) (Compare to 9/15/17)
7 Dumbbell Squat Clean Thrusters 35/25#                 L2 – 25/15#                  L1 – 15/10#
10 Pull-ups                                                                        L2 – Banded                 L1 – Ring Rows
5 Rounds for Time

MON 1/29/18 – Lurong #3 – WOD

Warm Up
2 Laps – 10 Lying Leg Raises – 10 Banded Good Mornings – 10 Hamstring Raises – 5 DL – 2 Rounds
2 Laps – 10 Squats – 5 Goblet Squats – 10 Side Lunges – 5 Wall ball Shots – 2 Rounds
2 Laps – 15 sec singles – 15 sec running singles – 15 sec Double unders – 2 Rounds
2 Min Banded wrist step back (each)

Level 2 – 45 Double unders or 90 Singles  Level 1 – 90 Singles

Finisher
Accumulate 3:30 of Plank

Mobility
2 Min Lat Smash (roller) (each)
2 Min Glute Smash (roller) (each)
Accumulate 2 Min of Dead hang