05/30/2017

Buy In: 6min: 5 bird-dog, 5 pull-overs (PVC or light bar), 5 wall walk ups OR 10 alt HS shoulder taps

Skill: Shoulder Press 3-3-2-2-1-1, every 3min -building to a 1RM.

WOD: For Time:
10—>1: KB goblet squats
1—>10: Burpees

Cash Out: LAST DAY OF MAY PLANK CHALLENGE! (re-test max hold tomorrow!)

05/29/2017

Buy In: ankle mobility (instead of squat hold) THEN 3 rounds: 5/side jack sparrows, 5/side banded side stepping squats, 10 samson lunges

Skill: Back Squats 3-3-2-2-1-1, every 3min -building to a 1RM.

WOD: 10min EMOM:
odd: 12 alt DB Snatch
even: 50 DU
*worktime should never exceed 40sec

05/26/2017

Buy In: 2min/side pec roll out. Then: 5-7min:5/side sprinkler, 5/side bird-dog, 1 length bear crawl fwd + 1x backwards + 10 crab rocks
Skill: 5 sets
A1. Wendler deload bench( 5 reps); rest 30 sec
A2. Bent over barbell rows x 5 reps; rest 30 sec
WOD: Chipper:
1km Row
75 Air squats
50 box jumps
25 pull ups

05/25/2017

Buy In: 8min: 1 min cardio, 5/side russian step ups, 5 inchworm with pushup
Skill: Wendler deload
OR
Snatch complex: 1 snatch pull + 1 power snatch + 1 OHS, working up in weight.
WOD: 12min AMRAP:
24 DU
12 TTB
12 Pushups 

5/24/2017

Buy In: 2min/side glute/hammy roll out; then 5min: 15 squat leg pattern, 10 straight leg raises, 10 hollow rocks
Skill: Wendler DL week 4 deload
Accessory: 15 sec/side single arm farmer hold + 5 banded DL (core activation)
WOD: EMOTM Clean Ladder 25min
on the minute:
5×5 @ 65%
5×5 @ 70%
5×3 @75%
5×3 @ 80%
Now, on the :30
5×1 @85%
5×1 @90%
(sets x reps)

05/23/2017

Buy In/Skill:  *get right into 10min (aim for 5 rounds):
10 banded pull downs
5 cat/cow
5 Shoulder press @ Wendler reload weight (60%)
WOD: (45min time cap) PARTNER 5km ROW
250m
500m
1000m
1500m
1000m
500m
250m
rest while partner rows; each person rows each interval; scale: 250-500-750-1000-750-500-250.

05/22/2017

Buy In: banded ankle distraction 1min/side (test before/after); then: 3x 10 lunges, 10 banded squats, 10 pushups
Skill:
A.Wendler back squats week 4 deload (5×5 at 60% @52X1)
B. 10min EMOM:
odd: 6-8 roll-back pistols
even: 6-8 single leg box jumps
WOD: 3 rounds for time:
400m run
16 Pull ups
16 wall balls *every time you break up 20 = 3 burpee penalty

05/19/2017

Buy In: 2min/side pec roll out. THEN 3 x:5 child pose scap activation, 15 sec wrist mobility, 1 length bear crawl + 1 length burpee broad jumps. 

Skill: Wendler SP or Bench Week 3. 

4-6 Bent over single arm KB rows, 4-6 banded W’s. 

WOD: 20 min AMRAP:

10 Burpees

10 DB Thrusters

400m Run

Rest 2 min btwn each round.