Matt Adamcheck
Post:
18 March 2013
Published in
WOD Blog
**Warm Up**
FOAM ROLL HIP MOBILITY
**Str/Skill**
4 X 8 BACK SQUAT
4 X 200M ROW BURST
**WOD**
Elizabeth
FOAM ROLL HIP MOBILITY
**Str/Skill**
4 X 8 BACK SQUAT
4 X 200M ROW BURST
**WOD**
Elizabeth
Post:
17 March 2013
Published in
WOD Blog
**Warm Up**
LAX BALL SHOULDERS
PCF WARMUP
**Str/Skill**
BAND DRILLS
PCF WARMUP
**Str/Skill**
BAND DRILLS
7 LINEAR
7 LATERAL
**WOD**
2 WODS, 5 MIN EACH AMRAP
7 LATERAL
**WOD**
2 WODS, 5 MIN EACH AMRAP
5 THRUSTERS (65/95)
5 BURPEES
5 MIN REST
25 DOUBLE UNDERS
25 SITUPS
5 BURPEES
5 MIN REST
25 DOUBLE UNDERS
25 SITUPS
Post:
14 March 2013
Published in
WOD Blog
**Warm Up**
**Str/Skill**
5x10 DEADLIFT
5x10 PULLUP
**WOD**
13.2
**Str/Skill**
5x10 DEADLIFT
5x10 PULLUP
**WOD**
13.2
Post:
10 March 2013
Published in
WOD Blog
**Warm Up**
10 AIR SQUATS
10 KIPS
10 SITUPS
5 ROUNDS
**Str/Skill**
5 X 10 BACKSQUAT
5 X 30 S CHEST FACING HS HOLD
**WOD**
10 PULLUPS
10 PUSHUPS
30 DOUBLE UNDERS
7 ROUNDS FOR TIME
10 AIR SQUATS
10 KIPS
10 SITUPS
5 ROUNDS
**Str/Skill**
5 X 10 BACKSQUAT
5 X 30 S CHEST FACING HS HOLD
**WOD**
10 PULLUPS
10 PUSHUPS
30 DOUBLE UNDERS
7 ROUNDS FOR TIME
Post:
06 March 2013
Published in
WOD Blog
**Warm Up**
10 MIN FOR MEMBERS TO WARM UP ON THEIR OWN
**Str/Skill**
10 MIN FOR MEMBERS TO WARM UP ON THEIR OWN
**Str/Skill**
10 X 2 DEADLIFT
**WOD**
**WOD**
30 FS @ (95/65)
1 FIELD BEAR CRAWL DOWN AND BACK
3 RFT
1 FIELD BEAR CRAWL DOWN AND BACK
3 RFT
Post:
05 March 2013
Published in
WOD Blog
**Warm Up**
PCF WARM UP
10 RING ROWS
10 PVC PASS THRUS
10 PVC OVERHEAD SQUATS
4 ROUNDS
**Str/Skill**
Pullup Class
**WOD**
5 ROUNDS, ONE MIN MAX EFFORT AT EACH
10 RING ROWS
10 PVC PASS THRUS
10 PVC OVERHEAD SQUATS
4 ROUNDS
**Str/Skill**
Pullup Class
**WOD**
5 ROUNDS, ONE MIN MAX EFFORT AT EACH
TOTAL SCORE IS TOTAL REPS AT THE END
- 1 MIN ME BENCH PRESS (135/95/65/45)
- 1 MIN ME SITUPS
- 1 MIN ME REST
- 1 MIN MAX EFFORT G2O/H PLATE (45/25)
- 1 MIN MAX EFFORT LUNGES
Post:
28 February 2013
Published in
WOD Blog
**Warm Up**
4RFT
10 KB Swings (light)
10 KB Halos
10 KB Goblet Squat
**Str/Skill**
10x2 Backsquat
**WOD**
Diane
21-15-9
Deadlift
HSPU
4RFT
10 KB Swings (light)
10 KB Halos
10 KB Goblet Squat
**Str/Skill**
10x2 Backsquat
**WOD**
Diane
21-15-9
Deadlift
HSPU
Post:
27 February 2013
Published in
WOD Blog
**Warm Up**
Partner Band Sprints
**Str/Skill**
5x5 Overhead Squats
5x5 Snatch Highpull
**WOD**
Kerul
2RFT
Field Length Burpee Broad Jumps
20 KB Swings (53/35)
15 C2B Pullups
10 Thrusters (135/95)
Partner Band Sprints
**Str/Skill**
5x5 Overhead Squats
5x5 Snatch Highpull
**WOD**
Kerul
2RFT
Field Length Burpee Broad Jumps
20 KB Swings (53/35)
15 C2B Pullups
10 Thrusters (135/95)
Post:
27 February 2013
Published in
WOD Blog
**Warm Up**
Red Light Green Light Game
**Str/Skill**
5x5 Deadlift
5x5 Strict Pullup
**WOD**
Barbell Annie
50-40-30-20-10
Barbell Push Press
Situps
Red Light Green Light Game
**Str/Skill**
5x5 Deadlift
5x5 Strict Pullup
**WOD**
Barbell Annie
50-40-30-20-10
Barbell Push Press
Situps
Post:
25 February 2013
Published in
WOD Blog
**Warm Up**
10 Somersaults
10 Kips
10 Squats
10 Broad Jumps
3 Rounds
**Str/Skill**
5 x 5 Front Squat
5 x 5 Clean High Pull
**WOD**
Carol
2RFT
15 OHS @ 95/65
30 BJ @ 24"/20'
THEN
2RFT
15 C&J @ 95/65
30 CAL ROW
TOTAL TIME IS SCORE
10 Somersaults
10 Kips
10 Squats
10 Broad Jumps
3 Rounds
**Str/Skill**
5 x 5 Front Squat
5 x 5 Clean High Pull
**WOD**
Carol
2RFT
15 OHS @ 95/65
30 BJ @ 24"/20'
THEN
2RFT
15 C&J @ 95/65
30 CAL ROW
TOTAL TIME IS SCORE
