08/21/2018

Buy In: 3 sets, alternate every 30 sec:
A)Skipping
B)Russian KBS
C) Plank Hold
D) Air Squats
Skill: 10min EMOM 3 strict CTB pull ups
WOD: 5 sets of 2 min AMRAP on 2 min rest:
Cal Row (15/12)
AMRAP Thrusters (95/65) remainder of 2 min
*score = total thrusters

08/20/2018

Buy In: Ankle mobility during squat hold THEN: 6 min: 30 single skips, 30 sec goblet hold, 5/side glute bridges, 5/side sprinkler, 10 jump squats
Skill: Back Squats: 5-5-4-4-3-3 building to a tough 3 *every 2-3min
WOD: .COM WOD: 3 rounds for time:
400m Run
10 Shoulders to OH (185/125) rx(155/105) sc(115/75)

08/18/2018

Buy In: 5-10min: 10/side leg swings, 10 banded GM, 10 air squats, 5/side glute bridges, 5 inchworm pushups.
WOD: 2018 GAMES WOD:Partner Style: 4 rounds:
P.1: 1 km Row
P.2: 800m Run
*switch when both partners finish
*45min timecap

*RX + =Solo (come in before 9am WOD to ensure rower)
2km Row
1 Mile Run
2km Row
1 Mile Run
2 km Row
*40min timecap

08/17/2018

Buy In: 3 rounds: 10 cal row, 10 glute bridges, 5/side sprinkler, 5/side bird-dogs
Skill: Pause Front Squats: 5 sets of 5 with 3 sec pause
WOD: 5 rounds for time:
2 wall walk ups
4 strict pull ups
6 burpee to plate
8 alt pistols
10 V-situps 

08/16/2018

Buy in: 1 length: knee hugs, quad stretch, samson stretch, heel swipe, inchworm+pushup, bear crawl THEN 400m run
Skill:5 sets: 2 Power Clean + 1 Jerk every 2 min
WOD: 10min EMOM:
odd: 50 DU
even: 15 WB

08/15/2018

Buy In: 6 min: 20 jumping jacks, 15 banded GM, 10 wall facing OHS, 5 ring rows
Skill: 5 min to warm up then 10min EMOM 1 Squat Snatch, building up in weight
WOD: 4 sets:
200m run
10 TTB
10 Hang snatch (95/65)
*rest 1 min between sets. Score = total time.

08/14/2018

Buy In: 4 sets, 20 sec alt. amrap:
A) Stationary lunges
B) Lateral Plate hops
C) Mountain climbers
Skill:10min max cal row with partner (set timers 45 row, 15 sec rest x 10 sets)
P1: row 45 sec
-15 sec rest/transition-
P2: row 45 sec
etc…for 5 sets of 45 sec row EACH
WOD: for time: 
15 DL (225/155)
15 Push-ups 
12 DL
12 Ring Dips 
9 DL
9 Push-ups 
12 DL 
12 Ring dips
15 DL
15 Push-ups 

08/13/2018

Buy In: 6-8min: 30 sec HS hold, 5 inchworm pushups, 5/side banded monster walk, 10 cat/cow
Skill: 10min EMOM: 3 strict HSPU
WOD: 20min amrap:
25 DU
25 Goblet squats
25 Burpees
25 Pull ups

08/11/2018

Buy In: 8min: 10 cal row, 5 inchworm pushups, 5/side single legged box jumps, 10 banded squats.
Skill: Review WOD and get set up.
WOD: “Kelly”
5 rounds for time:
400m run
30 Box Jumps
30 WB
*30min time cap*
Cash out: 6 x 30sec plank hold on 15 sec rest

08/10/2018

Buy In: 4 rounds: 5/side single leg glute bridges, 10 jump squats, 10 primal pulls, 10 russian KBS
Skill: 1 & 1/4 Back Squats: 5 sets of 5
WOD: For time:
50 DU
25 KBS
50 DU
25 DB Snatch
50 DU
25 KBS
50 DU
25 DB Snatch
50 DU