09/24/2018

Buy In: 100 DU; 3 x 10 banded GM, 5/side single leg glute bridge, 10 goblet squats
Skill:
A1) Wendler Back Squat WEEK 3
(warm up: 40-50-60% x 5 reps@32X1) THEN 3 working sets: 75% x5, 85%x3, 95%x1+; 30 sec
A2) 5/side single leg jumps + 10 V-Ups; 1min rest
WOD: 10min EMOM:
odd: 50 DU
even: 12 pushups

09/22/2018

Buy In: 4 sets: alternate every 30 sec:
a)inchworm + pushup
b)banded squats
c)single skips
d) plank hold
Skill: Review Squat Cleans. WOD:
A) Team Series WOD # 2 (7min camp)
20 synchro squat cleans
20 synchro squat cleans
20 synchro squat cleans
rx: (135/95) / (185/125) / (225/155)
sc: (95/65) / (135/95) / (155/105)

B) Team Series WOD # 1 (7 min amrap)
AMRAP synchro bar facing burpees
sc: step over bar

09/21/2018

Buy In: 3 rounds: 30 DU, 5 burpees, 3 wall walkups
Skill:
A1)Wendler Bench Press – week 2; 30 sec rest
A2)Accessory: 8 ring pushups, 10 banded W’s; 1min rest
WOD:  15 min AMRAP:
500m row
30 sec plank hold
400m run
5 wall walk ups
20 alt step ups with DB each hand
30 sec plank
*partner up to share equipment and stagger where you start*

09/20/2018

Buy In: 8 min, alt:
20 sec jump jacks; 10 sec rest
20 sec KB DL; 10 sec rest
20 sec inchworm; 10 sec rest
20 sec banded squats; 10 sec rest
Skill:
A1) Wendler DL week 2; rest 30 sec
A2) 5 /side single leg KB DL + 15 sec L-sit hold; 1min rest
WOD: 10min EMOM:
odd: 10 HSPU
even: 15 Box Jumps

09/19/2018

Buy In: 3 rounds: 200m row, 10 banded GM, 10 hollow rocks, 5 jump squats
Skill: Wendler “Make Up”  or Clean complex: hang clean + power clean + 2 jerks: 12min E2MOM Building up in weight.
WOD: For time:
800m run – 50 DU – 40 DB thrusters
400m run – 50 DU – 20 DB thrusters
200m run – 50 DU – 10 DB thrusters

09/18/2018

Buy in: 6min: skips:5L/5R/10single/10DU, 5/side sprinkler 2.0, 10 crab rocks, 30 sec farmer carry

Skill:
A1) Wendler Shoulder Press – week 2. 
A2) Accessory: 5 eccentric dips @41jump1 (4 lowering, just to top), 5 strict ring pull ups
WOD:  .COM 180830
For time:
21 squat snatches
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups

RX: 75/55; SC 15/12/9 SS & 30/24/18 pushups (knees) @45/35

09/17/2018

Buy In: 400m Run; 3 rounds: 10 russian KBS, 5/side single leg glute bridge, 5 burpee broad jumps
Skill:
A1) Wendler Back Squat WEEK 2
(warm up: 40-50-60% x 5 reps@32X1) THEN 3 working sets: 70% x3, 80%x3, 90%x3; 30 sec
A2) Accessory 5/side banded monster walk + 10 V-Ups; 1min rest
WOD: 12min AMRAP:
1000m Row (Buy in)
-right into AMRAP-
5 CTB pull ups
10 Hang Power cleans
5 S2OH
RX: 135/95; SC: 95/65

09/15/2018

Buy In: 100 DU into: 5 rounds of cindy
Skill: 10min EMOM:
5 Kipping HSPU
WOD: 5 sets: 2min AMRAP
5 Power Cleans (135/95)
200m Run
AMRAP Power Cleans
Rest 3 min
*choose a weight you can cycle; aim for run to take no longer than 75sec.

09/14/2018

Buy In: 3 sets, alternate every 20 sec: air squats, burpees, mnt climbers
Skill:
A1)Wendler Bench Press – week 1; 30 sec rest
A2)Accessory: 5 banded lat pull downs, 5 ring rows;1min rest
WOD: 12 min AMRAP
2 rounds: 6 pull ups + 6 burpees
2 rounds: 8 pull ups + 8 burpees
2 rounds: 10 pull ups + 10 burpees
2 rounds: 12 pull ups + 12 burpees
etc….
*RX Start with CTB for as long as you can manage* 

09/13/2018

Buy In: 6-8min:30 cal row buy in, then: 10 cat/cow, 10/side straight leg raises w core activation (band), 5/side single KB DL
Skill:
A1) Wendler DL week 1; rest 30 sec
A2) 5 KB romanian DL + 5 strict TTB or knee raises; 1min rest
WOD: 4 sets on 2 min rest:
10 TTB
15 Wall Balls
20 situps
*aim for unbroken sets
*score = fastest set