02/21/2018

Buy In: 3 rounds: 10 pushups. 10 ring rows, 10 air squats, 10 lunges
Skill: 10 min EMOM:
odd: 4-6 strict HSPU
even: 3-5 strict Pull ups + 3-5 dips, OR 2-3 MU

WOD: 5 rounds for time:
10 KBS
10 Box Jumps
10 DB Snatch 

02/20/2018

Buy In: 5-7min: 20 sec hang from the bar, 5 ITW with bands, 5 inchworm walk outs, 5/side bird dogs.

Skill:
A1. Push Press, build to a tough touch n go set of 5 over 5 sets; 1 min rest
A2. 1 Rope Climb x 5 sets; 1 min rest

WOD:10min AMRAP:
Burpees 2,4,6,8,etc.
TTB, 2,4,5,6,8 etc.
DU, 25,25,25,25 etc.

02/19/2018

Buy In: 6-8 min: 50 skips, 8 pull overs, 5 pressing snatch balance, 5 drop snatch
Skill (20-25 min): Snatch 3-3-2-2-1-1 build to a heavy single
WOD: 7 min AMRAP:
7 Deadlifts (225/155)
7 HSPU

02/17/2018

Buy In: 100 DU + 5 rounds of Cindy
Skill:  4 sets:
30 sec HS Hold/ HS walk attempt, 30 sec rest
30 sec Hang from bar/ MU attempt, 30 sec rest

WOD: Partner AMRAP:
4 min AMRAP: OHS (95/65)
1 min plank together
4 min AMRAP: CTB Pull ups
1 min plank together
4min AMRAP: KBS
1 min plank together
4min AMRAP: Wall Balls
1 min plank together
* only one partner works at a time (except during plank)

02/15/2018

Buy In: 6-8min: 5 primal pull throughs, 5/side glute bridges, 10 banded GM, 10 pushups

Skill: 10min EMOM 7 DB Thrusters (find a wt you can do unbroken)

WOD:17 min AMRAP (135/95)
50 Cal Row
40 Deadlifts
30 Power Cleans
20 Front Squats
10 Shoulder to OH
5 MU or 5 CTB + 5 Ring Dips
*stagger heats -4min

02/14/2018 – Valentine’s Day!

Buy In: 3 sets, alt every 30 sec: step ups, KB DL, sit-ups
Skill: Wendler Deadlift week 3
WOD: Partner Up! 14 min AMRAP:
A-
(P1) 30 Double Unders
(P2) AMRAP HSPU (score)
-switch before moving on to B.-

B.
(P1) 200m Row
(P2) AMRAP Box Jumps (score)
-switch before moving on to C.-

C.
(P1) 10 Burpees (225/155)
(P2) AMRAP Pullups (score)
-switch before moving back to A.-

*both partners must complete each mini set before moving forward. Keep cycling though A-B-C for 14 min. 

02/13/2018

Buy In: 6min: 3 wall walk ups, 6 ring rows, 9 cat/cow, 12 air squats 
Skill: Wendler Shoulder Press week 3
WOD: 1 Power Snatch + 1 Full Snatch every 90 sec for 15 min ( 10 sets) *building up in weight.

02/12/2018 – Family Day!

Buy In: 3 sets: 200m run/row, 10 sit ups, 5/side jack sparrow, 5 jump squat
Skill: Wendler week 3 Back Squats. warm up 40-50-60% x 5 reps THEN 75%x5, 85%x3, 95%x1+
WOD: Teams of 3 accumulate 360 calories (row)
Partner A:  Row for cal – you decide!
Partner B: AMRAP burpee box jumps
Partner C: AMRAP Bear complex (95/65)
*Partner on the row decides when to rotate (aim for 20-30 cal each round)
*25min timecap
*score = time + reps 

02/10/2018

Buy In: Coach lead dynamics. 

Skill: 10 min to work on gymnastics/MU progressions:
5 kip swing on rings
5 horizontal hips to ring/bar
5 strict transitions (use box/ lower rings, or use band to focus on that transition)
5 jumping MU 

WOD: Teams of 2:
Part A) 8 min AMRAP:
9 TTB
15 OHS
21 cal
*one person working at a time, each person completes set # of reps at each exercise before moving on to next*

-5 min break-
Part B) 8 min AMRAP: 
18 HSPU
30 Pull ups
42 lateral box jump/step ups
*one person working at a time, split set reps of each exercise before moving on to next*