11/25/15 WOD

15 T2B
Handstand Walk 50 yds.

Technique: Build to a Heavy Jerk in 10 min or Less


100 Double Under Buy In

T 2 B
Shoulder 2 O. H.(135/95)
Med Ball V-Sit
Push Ups
Sit Ups

50 Double Under Cash Out

11/23/15 WOD

Technique: Take 10 min to build to a Heavy 2 rep Clean and Jerk

10 min EMOM
Odd min: 6 Weighted Pull Ups
Even min: 6 Weighted Dips

-rest 2 min –

10 min EMOM
Odd min: 6 Power Cleans @ 65% of your Max
Even min:  6 Pull Ups + 6 HR Push Ups:

11/20/15 WOD

2 min Primal Chair
10 Roll Back & Reach
10 Push Ups
10 Barbell Good Mornings
10 Box Jumps(30/24)

Take 10 min to Build to a Heavy 3 Rep Dead Lift

4 Rounds for time of:

10 Dead Lift (225/155)
15 Ring Dips
10 Box Jump (30/24)

11/19/15 WOD

My attitude is that if you push me towards a weakness, I will turn that weakness into a strength.” – Michael Jordan

Without self-discipline, success is impossible, period.” – Lou Holtz

Mobility :
Spend 5 min on each of the following: Mid-Back Mobility of your choice, 2 Hip Mobilities of your choice, 2 Shoulder Mobilities of your choice.

+ any additional mobility your feel you need to work on

Check out some of these Videos from Mobility WOD for ideas: MOBILITY WOD http://www.mobilitywod.com/preview/
Also do a simple YouTube search for “shoulder mobility” or “knee pain mobility” or anything along the lines of your problem areas for ideas

Finish with 10-15 min of Rowing, Running, Biking, or Swimming
*whichever of these you choose today should leave you feeling refreshed, not fatigued and broken down.

Skill improvement: 
ex:  any Gymnastic Progressions, Double Unders, Empty Bar/PVC drills with aspects of the Burgener Warmup and Skill Progressions.

Skill of the Day: ROPE CLIMB

*Please understand that this is not an “Open Lifting” day, this is focused technique work and recovery day. Thanks for being great athletes and working hard at each and every day’s purpose!

Make Up a WOD you missed.
If you happened to miss either Monday’s, Tuesday’s, or Wednesday’s WOD, you can make it up.

Be Better