Lift things and run

Warm-up:
Shoulder Reset w/ DB x 2 min
Partner Shoulder stretch x 2 min
Catch Scratchers x 3
Perfect Stretch x 3 per leg w. pigeon pose

Dynamics x 2
High Knees
Butt kicks
Skip forward
Side Shuffle
Inch worm w Push-up x 10
Hamstring Stretch x 1min/leg
Piriformis Stretch x1/leg
Military Sit-ups x 15

WOD: AMRAP in 12 minutes
250 sprint (or shuttle run)
DB Deadlift x 7 (Heavy)

Carry On

Warm-up:
Shoulder Reset
Rotator Cuff Warm up
Partner Shoulder Mobility
Perfect Stretch x 4/leg with Pigeon Pose
Cat Scratchers x 3

Dynamics x2:
Bear Crawl
Spiderman Crawl
Mountain Climbers x20 (10/leg)
Sit-ups (military style) x15
Straight Leg DB Deadlifts x10

WOD: 
Buy-in: 10 Turkish Get-ups (45/35)
3 RFT
Farmers Walk (45/35)
DB Swing (45/35)
Farmers Walk (45/35)
DB Shoulder to Overhead anyway (45/35)

In Remembrance...

Easter Sunday is this weekend. A time to celebrate the eternal rising of Jesus Christ. Even more so, a time to celebrate the fact that if we just ask, we can be forgiven of all the crap we have ever done and can have eternal life with Him since He has conquered the grave. I am far from perfect in every way...and I am so thankful that in spite of those potentially fatal flaws, they will not be because Christ died for me on the cross.

This WOD is In remembrance of Christs death: his beating, his carrying of the cross, his crucifixion and his rising! It surely wasn't easy for Him, so you should know this will not be easy either.

30 KB swings
then
3 RFT
Walking Lunge with weight on back (25 meters)
10 Turkish Get-ups (5/arm)
Walking Lunge with weight on back (25 meters)
10 Strict Pullups
then
30 burpees

WOD 11.4 - ORU style

Come in for our mix of the 11.4 OPEN WOD

see you all tonight

6PM!

finish strong
doug d

Tabata and more tabata

MWOD: Standard
WOD: Tabata KB swings/Sit-ups
20 seconds on/10 seconds off for 8 rounds (4 minutes)

AMRAP GALORE

MWOD : Standard
Warm -up: Standard


WOD: 2 min on/ 2 min off AMRAP
DB Deadlift
DB Hang Power Clean
DB Front Squat
DB Push Press

OPEN WOD #3

5 minute AMRAP
Clean and Jerk (155/110)

Lunge and Snatch

MWOD: standard
Dynamics: Standard with some extras
WOD:
3 RFT
20 DB walking OH Lunges steps
10 DB snatch right arm
20 DB walking OH Lunges steps
10 DB snatch left arm