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WOD - Friday, August 30, 2019

A. 10 MINS: 10x Tucker rolls (hollow+superman) wall walk + 5s hold 10s Deadhang + 5 beat swing B. 20 minute (gymnastics)EMOM -add 1-2 reps from last week OR progression in movement C. 3 sets: 50'DB walking lunge 8/8 single arm DB press 10 DB step up

WOD - Thursday, August 29, 2019

A. 50' farmers carry 90/90 x 30s x2 50' walking lunge w samson 40 ankle rockers 10 cossack 10 air squats B. SKWAAAATS Front Squats- barx10,50x5 BackSquat (4:1:1)-60x3, 65x3, 70x3 Back Squat CAT-70x5, 75x4, 80x3 C. Mini Nancy 3 RFT 400m run 15 OHS(29/43) D. 100 sit ups for time

WOD - Thursday, August 22, 2019

A. 2 rnds 200m run 15s deadhang + 5 beat swing 10 airsquat 6 thruster(bar) 25' walking lunge 10 ring row B. Push Press -6x3reps@ 80-85 SS w 3-5 strict(weighted) pull up C. EMOM X 20 Choose 2 gymnastics movements (push, pull or lower) and alt each minute for 3-5 reps w technique) *If you did this last week choose the same movements and add a rep or progress the movement. D. 1 min max cal assault bike

WOD - Wednesday, August 21, 2019

A. 3 rnds 100m run 10 glute bridge 10 deadbug 8 SLRDL L 8 SLRDL R 10 walking lunge B. Deadlift 5x2reps @70-80 SS w Strict(deficit) HSPU 3-5reps C. For time 40 SA KBS (alternate every 2nd rep)(1/1.5p) 20 Push ups 20 Tuck ups 30 SA KBS 15 Push up 15 Tuck up 20 SA KBS 10 push ups 10 tuck ups 10 SA KBS 5 push ups 5 tuck ups D. 400m suitcase carry (200m/hand)

WOD - Friday, August 16, 2019

A. 20s wrist circles 30 band pull aparts 20s deadhang 10 ring row 10 push up 5 strict press(bar) 5 push press 5 push jerk 5 split jerk B. -Push press, 3x5@70-75 -Push jerk, 3-3-3-3 SS Strict Pull ups -5 mins HS practice C. 5 RFT 15 KB Snatch (1/1.5p) 10 C2B (5MU) 5 Deadlift (70-90) 100m Run D. 30-20-10 V-up 1:00 plank btwn

WOD - Thursday, August 15, 2019

A. 2 Rnds 30 s calf stretch 25' lunge w samson 8 birddogs 8 deadbugs 90/90 x 30s /leg 10 cossack 10 air squat B. SKWAATS Front Squat - barx10, 50x5 Back Squat(4:1:1 tempo) - 3x3@65-70 (60-90s rests) Back Squat(CAT) - 2x5@65-70(60-90s rests) C. 10 min AMRAP 3 Power Clean(50/70) 9 DB Squats(35/50) 12 BOB D. Alt Tabata Leg Raise Crunch

WOD - Wednesday, August 14, 2019

A. 2 Rnds Wrist warm up 10 Hollow hold to superman 20s deadhang+5 beat swing 5 Strict T2B Wall walk + 5s HS hold 10 airsquat B. EMOMx20 -Choose 2 gymnastics movements(push, pull, or lower) and alt each minute for 3-5 reps w technique focus -this is a four week gymnastics cycle. we will be adding reps or upping progression C. For Time 600m Run 100 Wallball 400m Run 50 Wallball *16 min cap

WOD - Tuesday, August 13, 2019

A. 20 Deadbug 20 birddog 40 ankle rockers 10 cossack 90/90 stretch 30s /leg 10 jump squats 20 HS hold 40 banded pull apart stick drills B. Squat Cleans -Build to heavy 2RM -Clean pulls, 4x3@90-100 C. For time 28-14-7 Box Jump Over(20/24) T2B D. Alt Tabata Plank Hollow Hold

WOD - Monday, August 12, 2019

A. 3 Rounds 25' lunge 5 Burpee 5 Muscle Snatch+ 5 OHS 35 DU B. Snatch -High Hang Snatch Pull + 1 Power Snatch1x3@bar, 1x3@ 40 -Snatch Balance3x3@40 -Snatch waves:2x3@65. 2x3@70, 2x2@75, 2x2@80, 2x2@85, 2x1@90 C. 7 MInute AMRAP 30 DU 15 Power Snatch (25/35) --------------- 2min Rest ---------------- 3 RFT 10 HSPU 10 Alt DB Squat Snatch(35/50)

WOD - Friday, August 9, 2019

A. Warm up 100m Farmers Carry 30s 90/90 /leg x 2 20 Cossack Squats 10 Squat jumps B. SKWAATS Front Squat - barx10, 50x5 Back Squat(4:1:1 tempo) - 3x3@60-65 (60-90s rests) Back Squat(CAT) - 2x5@60-65(60-90s rests) C. For Time 21-15-9 Wallball C2B ---------- 9-15-21 Thruster (25/40) Pull up

WOD - Wednesday, August 7, 2019

A) 6 Mins (light) TGU + Windmill B) SLRDL 3x 10 EL SS w Hip Airplanes 3x10 C) KB Snatch Practice D) For Time 100 KB Snatch(50/hand, broken to choice)(1/1.5p) * Perform 7 Double Push up Burpees every time you stop swinging, exempting in the overhead position E) 2x 30s Partner Leg toss

WOD - Tuesday, August 6, 2019

A. 3 Rnds 250m Row 50' suitcase carry /arm 20s deadhang 5 Front Squat 5 Muscle Clean 5 Push press B. Clean + Jerk EMOMx4, 3 CJ@70 EMOMx4. 2 CJ@75 EMOMx4, 2 CJ@80 EMOMx4, 1 CJ@85+ C. 10 Min AMRAP 7 HSPU (Rx+ Strict) 12 Barbell Lunge 7 Hang Snatch (29/43) 30 DU

WOD - Friday, August 2, 2019

A. 2 Rnds 20s Deadhang 20s 90/90 stretch /leg 10 Glute Bridge 25' walking lunge 10 Box Step up 10 RDL (empty bar) B. Deadlifts 50x5, 60x5, 70x3, 80x2, 85x2, 90x2x2, 70x7x2 C. For Time 9-15-21 HSPU DB Hang Clean (35/50) ------------------------ 800m Run *12 Min CAP D. Tabata V up Hollow Hold

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