09/23/2017

Buy In: 4 rounds, 30 sec AMRAP at each:  wall ball slams, KB DL, air squats
Skill: review WOD movements
21 min AMRAP:  
7 HSPU
7 hang power cleans (95/65)
7 goblet squats
7 S2OH (95/65)
7 burpees
7 KB
7 Pull ups
*1 partner works at a time, alternating through exercises

09/22/2017

Buy IN: 6min: 10 bkwd skips, 5/side jack sparrow, 10 wall balls, 5/side single leg box jumps
Skill: Good Mornings: 10min E2M 5 reps @ 42X1
WOD: Helen: 3 rounds for time:
400m run
24 KBS
12 Pull ups

09/21/2017

Buy In: 3 sets: 100m ROWling + burpees, 10 banded lat pull down, 5/side child pose snap retract, 10 cat/cot
Skill: 10min EMOM alt:
odd: 10 seated DB press
even: 5 strict pull ups
WOD: 4 sets
500m row (hard!)
10 ring pushups
*rest 2 min

09/20/2017

Buy In: 4 sets, alt every 15 sec: jump jacks, air squats, glute bridges, hollow rock/hold
Skill: Front Squats: 5 sets of 3 @ 52X1 every 3 min – start at 65%
WOD: 10min AMRAP:
6 power clean (135/95)
9 lateral bar hop burpees

09/19/2017

Buy In: lines:
knee hug – jog back
quad stretch – jog back
straight leg kick – jog back
duck walk – jog back
skip w vertical reach – jog back
skip horizontal reach – jog back
grapevine – jog back
backwards – jog back
Skill: Hill sprints (15-20min)
Using Tulsa hill: 8x sprints up, walk/recover down
WOD: Review TTB and technique
10min EMOM 5 TTB

09/18/2017

Buy In: 3 rounds: 5 R leg skips, 5 L leg skips, 5 single unders, 5 DU, 5/side banded lateral squats, 5 bird-dogs, 5/side single leg glute bridge.
Skill: Back Squats: 4 sets of 10 every 3 min. start at 60%.
WOD: 6 rounds for time:
10 single DB front rack lunges
10 alt DB snatch
30 DU

09/16/2017

Buy In: 4 rounds, alt every 15 sec: jumping jacks, air squats, mnt climbers, hollow hold/rock.
Skill: 10min GOAT work (handstand walks, pistols, DU’s, running, etc. )
WOD: Partner For Time:

1000m Row – one person working at a time.

50 Walking lunges -in unison

40 KB swings – one person at a time

30 Wall Ball passes (over pull up bar, or 4-6ft apart)

20 Burpees – in unison

10 Tire Flips – alternating (modify with DB clean and press)

09/15/2017

Buy In: 2 rounds, 1 min each, alt: wall ball slams, burpees to max jump, single skips
Skill: 10 min EMOM alt:
odd: 4/side front rack russian step ups
even: 4/side single, stiff leg DB DL
WOD: For Time:
500m Row
25 KB swings
20 Burpees
15 KB swings
10 Burpees
5 KB swings

Rest 10min; Repeat

09/14/2017

Buy In: 3 rounds: 200m run, 10 banded GM, 10 jump squats
Skill: Front Squats: 5 sets of 5 tempo @ 52X1 every 3 min – start at 60%.
WOD: 12 min AMRAP:
21 wall balls
15 box jumps
9 pull ups