19 Apr 13

Warmup:

Burpees (woohoo!!!)

PVC Front Squat

Plank

Side Planks

Samson, Pigeon, Hamstring Stretch

Skill Review:

Squat Clean

Strength:

EMOM x 10 – 1 power clean and 1 squat clean

WOD:

Rest 10 Minutes

16 Rounds alternating with partner

Run 100m

Finisher: 50 situps

18 Apr 13

Warmup:

Double under practice

Situps

PVC Pass throughs

PVC OHS

Mobility:

Rolling Thorasic Spine

Skill Review:

Toes To Bar, Knees to Elbows

WOD:

Chippah! 18 Min Cutoff

100 Double Unders

80 Situps

60 KB Swings @ (1/.75 pood)

40 Toes to Bar

20 Front squat @75/55

17 Apr 13

Warmup:

3 x gassers
Active shoulder hold on barball
Good Mornings
Inch Worms
Hollow Rocks

Mobility:

Leg Barbell Mash

New Skill:

Wall Climb

WOD:

15 Min AMRAP
4 Deadlifts @ 275/185
8 Bar Facing Burpees
16 OH Lunges @ 45/25

16 Apr 13

Warriors,

      Please say a prayer for those who were killed and injured during yesterday’s tragic events. 

     Our own Capt Chris Cunningham is out on the streets ensuring the safety of the people of Boston. 

Warmup:

Jump Rope

Lunges

Plank to pushup

Wall Squats

Dive Bomber Pushups

Mobility: 

Rolling Posterior Chain

Strength:

3-2-2-1-1-1 Weighted pullups

WOD:

Double alternating Tabata:

Hand Release Pushups

Air Squats

Finisher: 3x 10 GHD situps and GHD hip extensions