WOD Saturday 17/02/2018

Prep / Skill
Toes to Bar Drills, Skills & Progressions
– Kipping Swing
– Kipping Straight Leg Toes to Bar / Pike
– Kipping Knee Raise
– Kipping Toe to Bar (Bent Knee)

Conditioning
3 Rounds for Time
800m Run
25 Toes to Bar
25 Kettlebell Swing (24/16kg)

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WOD Friday 16/02/2018

Prep / Skill
Mobility: 1:00 on each side
Foam Roll
– Quads
– ITB
– Adductors

Lacrosse Ball
– Glutes
– Hip Capsule
– Knee Capsule

Strength
Front Squat
10-10-10-10-10

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WOD Thursday 15/02/2018

Prep / Skill
5 Rounds for QUALITY
5 Pass Overs
5 Clean High Pull
5 Muscle Cleans
10 Prone Chest to Bar Pull Ups w/ PVC

Power
10min to establish a Heavy Single
Power Clean

Conditioning
15-12-9-6-3
Strict Chest to Bar Pull Ups
Power Cleans (85/60kg)

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WOD Wednesday 14/02/2018

Prep / Skill
Chris Hinshaw Warm Up
Slow
– High Knee Karaoke
– Over the Hurdle
– Knee to Chest
– Figure Four
– Lunge with Torso Twist
Fast
– Toe Touch
– High Knees
– Butt Kicks
– Straight Legs
– Side Step

Conditioning
“Kelly”
5 Rounds for Time:
400m Run
30 Box Jumps (24/20”)
30 Wall Balls (9/6kg)

*30min Time Cap

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WOD Tuesday 13/02/2018

Prep / Skill
10min EMOM (5 Rounds)
Odd: Inchworm Push Ups
Even: 100m Easy Jog

Strength Endurance
16min EMOM (8 Rounds)
Odd: 30sec Max Deadlifts (125/85kg)
Even: 30sec Max Push Press (52.5/35kg)

Intermediate Option
Men: 85kg Deadlift / 35kg Push Press
Women: 52.5kg Deadlift / 25kg Push Press

Beginner Option
Men: 55kg Deadlift / 20kg Push Press
Women: 35kg Deadlift / 15kg Push Press

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WOD Monday 12/02/2018

Prep / Skill
Gymnastics Fundamentals
5 Rounds for QUALITY (10min Total)
0:30 Front Support
0:30 Rear Support
0:30 Hollow Hold
0:30 Arch Hold

Conditioning
12min AMRAP
20 Sit Ups
10 Left-Arm Overhead DB Lunges (22.5/15kg)
10 Right-Arm Overhead DB Lunges (22.5/15kg)

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WOD Saturday 10/02/2018

Prep / Skill
Warm Up Game – “Funnel Tag!”

Conditioning
In teams of 3, Complete 2 Rounds for Max Reps (27min Total)
3:00 Cal Row
3:00 Box Jump Overs (24/20”)
3:00 Cal Air Bike
3:00 Slam Balls (12/6kg)
3:00 Rest

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WOD Friday 09/02/2018

Prep / Skill
Overhead Mobility with PVC
0:30 Pass Overs
0:30 Rotations
0:30 Ext Rotations

Then

Movement Therapy
– Strict Press
– Push Press
– Push Jerk

Strength / Power
Strict Press
1-1-1-1-1
Push Press
1-1-1-1-1
Push Jerk
1-1-1-1-1

*Try to increase the load on each of your 15 sets

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WOD Thursday 08/02/2018

Prep / Skill
10min for QUALITY
5 Squat Clean Thrusters (PVC only)
10 Glute Bridges
15 Hollow Rocks
20 Dynamic Leg Swings (10 each leg)

Conditioning
“T”
5 Rounds for Time
100m Sprint
10 Squat Clean Thrusters (52.5/35kg)
15 Kettlebell Swings (32/24kg)
100m Sprint

Rest 2min Between Each Round

Marine Master Sgt. Aaron “T” Torian, 36, died Feb. 15, 2014, during combat operations in Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

HERO-AaronTorian

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