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2-18-14 Mobility: Part 1 Lax thoracic spin x1min each Lax lats/postieror shoulder x1min each Roll Thoracic stretch x1min Single arm lat stretch x1min each Strength: 1.) 3 rounds (CAP 10min) Dead-lift x7 (225/155) -Rx only if you can tap and go or choose a weight you can tap and go multiple times. Du’s x30 Rest 1min Rest 3mins 2.) 4 rounds (CAP 10min) Pw/Cln x5 (135/95) -Rx only if you can tap and go or choose a weight you can tap and go multiple times. Burpees x12 Rest 1min WOD: For Time (8min CAP) 1000m row OHS x30 (45/45) Mobility: Part 2 Roll calf x1min each Roll hamstrings x1min Your choice on calf and hamstring stretches.
1-31-14 Mobility: Part 1 Lax Lats x1min each Roll quads x1min Box quad stretch x1min each Ring lat stretch x1min each Strength: 8min EMOM Clean x2 (85) WOD: For Time 1000m row 21-15-9 of Pw/Sn (75/55) Jumping pull-ups Mobility: Part 2 Lax anterior shoulder x1min ea Lying prone single arm shoulder stretch x1min ea
1-16-14 Strength: 18min CAP Rack jerks 4×5 -emphasis is rebounding WOD: 15min AMRAP C2B x5 Box jump x10 (24/20) HSPU x5 Dead-lift x10 (155/110) Mobility: 2 rounds Thoracic spine x1min each Lax hips x1min each (on box) Thoracic roll stretch x1min Runners stretch x30sec each position
1-3-14 Strength: 25min CAP Snatch x3 (70), x2 (75), x1 (80)2, x1 (85) 10min CAP HSPU+Kipping, 3×5-7+7-10 (90 sec rst) Set your WOD station up as you rest. WOD: 7min AMRAP C2B x7 Clean x9 (135/95) Box jump x12 (24/20) 2min Rest 7min AMRAP C2B x5 Clean x7 (135/95) Box jump x9 (24/20) Mobility: Roll hamstrings x1min Roll calfs x1min each Hamstring band stretch x10 each Calf stretch x30sec each
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