Endurance:  ROM Drills – Run 1 mile (incline 1: 6.5)

Warm Up:  100 Jumping Jacks/50 squats

Working Capacity:  EMOTM 30 Minutes

• 3 dead hang pullups
• 4 handstand pushups
• 5 burpees

Durability:   5 rounds of:

• 10 GHD
• 10 back extensions
• 5 laps in the gym

stretch, refuel, hydrate….

Endurance:  Dynamic Drills – 10 down/back jog

Warm Up:  50 wall balls/50 double unders (or 100 regular)

HAPPY NEW YEAR!!!!!!!!

WOD:  10..9..8..7…..3…2…1

• Military Press 35lb. each arm
• Power Clean (75% BW)
• Dead Lift (1.25 BW)
• 400m inbetween sets

Stretch, refuel and celebrate your first WOD of 2010!!!!

Endurance:  Dynamic Drills

Warm Up:  30 squats – 20 rollovers – 30 OH squats

WOD

Fight Gone Bad -Tabata
4 ROUNDS

• 20 Wall Balls
• 20 Push Press
• 20 SDLHP
• 20 Box Jumps
• 500m Row

Durability:  4 rounds

• 20 GHD
• 20 Back Extensions
• 10 Wall Squats

Kettle Bell “EDT” Strength & Conditioning

Dynamic Drills – Synovial Fluid Warm Up

30:10 sets

*9 Swings
* 7 Racked Goblet Squats
*9 Push Press
*9 Weighted Walking Lunge Steps
*6 Burpee Cleans

Durability:

30 Wheel Rollouts