Mobility:

T-Walks

Strength:

Back Squats

5-5-5

WOD:

Run 400 meters

then

3 Rounds of:

10 Overhead squats (135/95)

50-Double unders

then

Run 400 meters

Post weight and time to comments.

Mobility:

Calves/shoulders

Strength:

OFF

WOD:

"Tabata Stuff"

Press (65/45)

Box Jumps (20")

Sit-ups

Pull-ups

Post total score to comments.

Mobility:

Bully Stretch

Strength/Skill:

Ring Dips

WOD:

"Elizabeth"

21-15-9 rep rounds of

Squat cleans (135/105)

Ring Dips

Post time and weight to comments.

Mobility:

Glutes/Hamstrings

Strength:

Deadlift

5-5-5

WOD:

3 Rounds for time of:

10-Deadlifts (275/205)

50-Double unders

Post weight and time to comments.

Mobility:

Hips/Shoulders

Strength/Skill

Turkish get ups

WOD:

AMRAP in 20 Minutes of:

12-Kettlebell swings (55/35)

6-Turkish get ups (55/35)

12-Push ups

Post number of rounds to comments.

Mobility:

Work on a better thruster position

Strength:

Press

5-5-5

WOD:

"Jackie"

1000 Meter row

50-Thrusters (45/35)

30-Pull-ups

Post weight and time to comments.

Mobility:

Athletes choice

Strength:

OFF

WOD:

Make-up Wod

Post workout and time to comments.

Mobility:

Angel Stretch

Strength:

Sandbag shoulder

WOD:

10-1

Sandbag shoulder (55/35)

Burpees

Post time to comments.

Mobility:

Samson Stretch/Angel Stretch

Strength/Skill

Handstand push-ups

WOD:

"Blake"

Four rounds for time of:

100 foot of walking lunges with a 45/25LB plate held overhead

30 Box Jumps (24"/20")

20 Wall Ball (20/14)

10-Handstand pushups

Post time to comments.

Mobility:

Calve stretch

Strength/Skill

Double-unders/Kettebell swings

WOD:

5 Rounds for time of:

20-Double-unders

25-Abmat sit-ups

30-Kettlebell swings (44/25)

Post time to comments.

Mobility:

Bully Stretch

Strength:

Power clean

3-3-3

WOD:

AMRAP in 15 Minutes of:

250 Meter Row

25-Pushups

Post weight and rounds to comments.

Mobility:

Squat position

Strength/Skill:

Thrusters

WOD:

"Air Force"

20-Thrusters

20-Sumo Deadlift High Pulls

20-Push Jerks

20-Overhead Squats

20-Front Squats

Start with 4 Burpees then every minute on the minute do 4 Burpees till completed.

Post time to comments.

Mobility:

Femur thru butt/Pigeon stretch

Strength/Skill

GHD Situps

WOD:

3 rounds for time of:

10-B/W Deadlifts

400 Meter run

25-GHD Situps

Post time to comments.

Mobility:

Improving the front rack

Strength:

Front squat

5-5-5

WOD:

4 rounds for time of:

500 meter row

25-Push ups

10-Hang power snatch (95/65)

Post weight and time to comments.

Mobility:

Hips

Skill:

Kettlebell swing

WOD:

"Jack"

AMRAP in 20 Minutes of:

10-Push press (115/85)

10-Kettlebell Swings (55/35)

10-Box jumps (24"/20")

Post number of rounds to comments.

Mobility:

Work on a better overhead posistion

Strength:

Split Jerk

Technique/5-5-5

WOD:

21-15-9 reps of:

Wallball (20/14)

Burpees

Toes to bar

Post weight and time to comments.

Mobility:

Prep for "CFT"

Strength/Skill

OFF

WOD:

"CFT"

Find your one rep max of:

Squat

Press

Deadlift

Post highest weight of each lift and total.

Mobility:

Calf Stretch

Skill:

Box Jumps

WOD:

One round for time of:

250 Meter row

200 Meter run

50 Box jumps

rest 2 minutes

x4

Post round times to comments.

Mobility:

Hip flexor/Groin

Skill/Strength:

Off

WOD:

"Fran"

21-15-9 rep rounds of:

Thrusters (95/65)

Pull-ups

Post time to comments.

Mobility:

Box Stretch

Skill:

Kettlebell swing

WOD:

21-15-9 rep rounds of:

Row for Calories

Kettlebell Swings (55/35)

Burpees

Post time to Comments.

Mobility:

Samson Stretch

Skill/Strength:

Paleo Challenge Talk

WOD:

"Cindy"

AMRAP in 20 Minutes of:

5-Pull ups

10-Push ups

15-Squats

Post number of rounds to comments.

Remember this is part one of our performance test for the Paleo Challenge, so keep track of your number of rounds for comparison.