WOD for Sunday Jan 11th

Warm Up

500m Row

complete 2 rds of 10 reps of the following

  • Wall ball
  • Pull-ups or body rows
  • Hollow bock rocks
  • superman arch
  • Bird dogs

Play 

  • Ring Push-ups
  • Ring play from push-up position

Skill 

  • Snatch Balance
  • Thruster

Workout 

Rahoi

Complete as many rounds as possible in 12 minutes of: (Scale weight for thrusters as needed & box height)
12 reps – Box Jump,  24 inch
6 reps Thruster, 95 pound
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Workout Demo – by Jenn Jones 

Second WOD Week of Jan 6th

Warm-up 

3 rounds for quality

  •  15 jumping jacks
  •  10 bent over rows (DB or Barbell)
  •  10 Sit-ups
  •  10 inch worms
  •  30 second samson stretch

WORKOUT

AMRAP-10

12 – Strict Standing Dumbbell Press (no dip)  (ladies 15#-20# / men 25-35#) – scale weight as needed

9   – sit-ups

6    – burpees

First WOD Week of Jan. 6th

Warm-up

  • 50 Double Unders

followed by 2 rounds for quality

10-15 reps of the following

  • push-ups
  • sit-ups
  • bent over row (with DB or barbell) – Slow and controlled, straight back
  • air squats (hips below knee) – squat to a target box, bench or stack of weights if needed
  • 30 sec samson stretch each leg

WORKOUT 

5 Rounds for Time (time cap – 20 minutes)

  • 15 dips (use bench or chair)
  • 9 Thrusters with empty barbell or (ladies 15#dbs / men 25# db) scale weight as needed

Watch Video of proper thruster form 

Record time, stop if not complete in 20 minutes and record total number of reps.

Workout tip:  Breakup dips into small sets of 3 or 5, even in the beginning when you can likely do more.  Take small beaks and keep going.

Sunday Jan. 4th

Warm-Up

Row 500 meters then;

Complete 2 rds for quality

  • 12 Wall-ball
  • 12 Pull-up
  • 12 sit-up
  • 12 push-press
  • 30-45 sec samson stretch each leg

Play

  • Hollow body & Arch
  • Toes 2 bar floor drill
  • Bridge progressions

Mobility

  • Psoas
  • QL (lacrosse ball)

Pre-WOD

Overhead Squats from rack

3-3-3

WOD

AMRAP-10

15 double-unders
15 reps – kettlebell swings
20 walking lunges