August 16, 2018

Warm up:
1min jump rope
1min Assault bike
1min row
X1

8 Russian KB swings
8 GHD sit ups
8 Jump Sqts
X2

E90sec for 6rds
3 Hang Squat Cleans
Start @ 60% and increase each set

WOD:
25 Pull ups
400m Run
21 Thrusters 95/65
800m Run
21 Thrusters 95/65
400m Run
25 Pull ups

August 15, 2018

Warm up:
Dynamic Warm up
:20sec Hang from Pull up bar
8/8 Goblet Reverse Lunge in place (holding a KB)
10 side plank rotation
X2

Strength:
Sled Push Down Back
8-10 Strict Dips
Rest 2min
X4

WOD:
5 Renegade Row / push up 30s/20s
10 Box Jumps step down 24”/20”
100m Slam ball carry 50/30
X4

August 14, 2018

Warm up:
Banded Shoulder Warm up
Neck stretches
8/8 Half kneeling SA DB Press
:20sec HS hold
8/8 Powell Raise
X2

Skill:
MUs, Hanging hollow rocks, kipping, transitions

10min EOMOM
E: 2-3 Ring MUs (scale: 6 C2B, 6 Dips)
O: 5 HSPU (scale: 5 DB Strict Press)

WOD:
Power Snatch 75/55
T2B
21-15-9

August 13, 2018

Warm up:
10m Lunge and stretch pause
10m Inch worm
8/8 Dead bugs
10 Bar Good Mornings
8 Goblet sqts w/pause at bottom
X2

Back Squat
3(80%)2(85%)-1(90%)
3(80%+)-2(85%+)-1(90%+)
Immediately into 5 Strict Pull ups
Rest 2+min

“Annie”
DU’s
Sit ups
50-40-30-20-10

August 10, 2018

Warm up:
Dynamic warm
8/8 SA DB press w/ pause
8 Goblet Sqts
8/8 Plank Reach VIDEO
X2

Strength:
3 Thrusters work to a hvy last 2 sets
Rest 90sec
:20sec-:30sec Ring row Hold
Rest 90sec
X5

WOD:
1000m row
30 Alt DB ground 2 OH 50/35
30 T2B
30 OH walking lunges 45/25
400m Run

August 9, 2018

Warm up:
2min Row
8 Hip Ext from floor w/ pause
8 KB Sumo DL
10 Push ups
X2

10min EOMOM
E: 3 DeadLifts @1211
O: 5 Bench Press @1110

Partner Workout:
Only one person can work at a time
Each person must complete 6rds
15 KB swings 53/35
5 Box Jump Burpee 24”/20”
10 Pull ups
5 Box Jump Burpee