February 2017

(Competition / Gymnastics Focus)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)Row 250m10 Leg Swings/leg5 Lateral Lunges / leg10 Plate Ground to Overhead (45/25) SOD 3 x 10 KB/DB Deadlifts (1/hand) AND 3 x 1 Turkish Get-ups (15 min) WOD 15.3: Complete as many rounds and reps as possible in 14 minutes of: […]

 (Practice / Lactate Threshold)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)Jump rope 1 min (singles or dubs)15 MB Squat Cleans5 Reverse Inchworms w/ 1 push-up10 Banded Overhead Squats (1 inch blue or black bands) then 1x of: Standing skin the catPVC Pass throughs x 10-15Ball mash (shoulder/chest/back/hip flexors/glutes) SOD Overhead Squat – 4

(Practice / Metabolic Conditioning)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)Row 300m15 Wall Squats15 GHD Sit-ups…15 Tubing Back Flies (blue or neon orange)15 Tubing Chest Flies (yellow or thicker) WOD 1 20 Min AMRAP:400m Run18 Toes to Bar18 Push-ups18 Lunges (9/leg) WOD 2 Alternating TabataOdd: Superman hold (face down)Even: Hollow hold (face

(Practice / Metabolic Conditioning)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min) SOD EMOM (10 min)Odd min: 1 Rope climbEven min: 1-3^ Power Clean WOD 16 min AMRAP20/17 Cal RowRun 1 turf loop15 V-upsRun 1 turf loop10 DB Thrusters (50/35)Run 1 turf loop5 DB Renegade Rows (Push-up > Row arm 1 > Push-up

(Practice / Gymnastics Focus)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)3xAnkle band side shuffle 2 pole out and back > 10 push ups > 10 V-Ups SOD Ring Dips: 2 max rep effort attempts AND 3 x 15 GHD Hip Extensions (15 min) WOD 18 min Ascending Ladder: 20 Double Unders15 Hang

(Competition / Lactate Threshold 8-12 min)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min) 2×3 Poles each w/jog back:Power skip for form > Kareoke > Butt KickThen:1 pole backward spiderman1 pole broad jumpThen:PVC work > 10 wall squats > couch/fig 4/pigeon WOD 15.5ish: AMRAP 15 min: If you don’t finish each set within

 (Practice / Glycolytic 2-5 min bursts)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min) Jog down and back10 Air Squats with Pause at bottomSide shuffle down and back10 Hand Release Push-upsJog down and back10 V-ups SOD 2 x 10^ OHP > 2 x 5^ PP > 1 x 2^ Jerk AND GHD Sit-ups

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min) 300m Row15 Pausing Wall Squats5 Forward Traveling Inchworms with 2 Push-ups1 Pole Reverse Bear Crawl SOD Back Squat   10 – 8 – 6 – 4 – 2Rest 2:00 between sets, building in weight on each WOD EMO the 3

(Practice / Gymnastics Focus)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)200m Row10 Hanging Pulls (reverse shrugs)10 Stationary Lunges (5 forward and backward per leg)10 sec. Handstand Hold (facing wall / nose to wall) SOD 1 x 5, 2 x 3 and 2 x 1 – Pull-ups (ascend each time the reps decrease) WOD

(Competition / Lactate Threshold 8-12 min)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)50 Single-Unders10 Hanging Knees to Chest15 sec. Elevated Pigeon stretch/leg15 Wall Squats WOD 16.2 with a hitch: 20 min of work (modify as needed) Beginning on a 4-minute clock, complete as many reps as possible of:25 Toes-to-Bar (Scaled: knees to