01/22/2018

Buy In: 500m Row; 3 rounds 5 pull ups, 5 inchworms w lunge, 5 burpee broad jumps
Skill: Wendler Back squat DELOAD: 65%x5 every 2 min x 10min *focus on a controlled tempo
WOD: 4 sets:

30sec AMRAP DU 

30 sec rest

30 sec AMRAP DB push press

30 sec rest

30 sec AMRAP row for cal

30 sec rest

30 sec TTB

30 sec rest

01/20/2018

Buy In: 3 rounds: 5 pull ups, 5 dips, 5 banded W’s, 5 banded lat pull ups
Skill: 8min EMOM:
odd: 15 sec L-sit hold
even: 30 sec plank
WOD: 10 rounds Partner ROW + AMRAP:
Partner A: 1 min ROW for cal
-10 sec transition –
Partner B: 1min AMRAP 5 pushups + 5 situps+ 5 air squats
-10 sec transition –
*pick up where you left off. score = TOTAL reps + cal
*set timer: 1:00 work, :10 rest, x 20 sets *

01/19/2018

Buy In: 3 sets:  30 DU, 10 wall angels, 10 ring rows, 10 scap pushups
Skill: Wendler week 3 Bench Press. warm up 40-50-60% x 5 reps THEN 75%x5, 85%x3, 95%x1+
WOD: 21-15-9
Burpee Box jumps
TTB

01/18/2018

Buy In: ankle mobility during instead of squat hold then: 4 sets total, alternating every 15sec of each:
jumping jacks
air squats
mnt climbers
hollow rocks
Skill: (15min) Wendler make up OR 3 position hang squat snatch – building up to 75% 
WOD: 4 sets:
A) 30 sec row for cal, 30 sec rest
B) 30 sec AMRAP DB power cleans, 30 sec rest
C) 30 sec AMRAP Pistol Squats, 30 sec rest

01/17/2018

Buy In: 6 min: 20 skips, 15 banded GM, 10 wall facing OHS
Skill: Wendler week 3 Deadlift. warm up 40-50-60% x 5 reps THEN 75%x5, 85%x3, 95%x1+
WOD:Death by Thrusters (starting with DU)
1st min: 20 DU + 1 Thruster
2nd min: 20 DU + 2 Thrusters
3rd min: 20 DU + 3 Thrusters
continue until failure
RX 95/65
*pick a weight you can do 9 unbroken

01/16/2018

Buy In: 3 rounds: 3 strict pull ups, 6 inchworm pushups, 9 box dips
Skill: Wendler week 3 Shoulder Press. warm up 40-50-60% x 5 reps THEN 75%x5, 85%x3, 95%x1+
WOD: 12 min AMRAP:
6/side stationary DB OH lunges
12 alt DB snatch
6 Pull ups

01/15/2018

Buy In: triplanar hip extension (during sq hold) THEN 6min: 6/side jack sparrow, 6/side single leg plate/box jumps, 6 banded squats, 6 tough ring rows
Skill: Wendler week 3 Back Squats. warm up 40-50-60% x 5 reps THEN 75%x5, 85%x3, 95%x1+
WOD: EMOM x 10 min
odd: 12 Burpees to 6” target
even: 30 unbroken DU
*work time should not exceed 40sec*

01/13/2018

Buy In: coach led animal walks
Skill: 3 sets:
20 sec HS hold
20 sec rest
20 sec hang from bar
20 sec rest
20 sec support hold
20 sec rest
WOD: Partner For time:
200 DU
100 single arm OH DB Lunges (stationary)
80 cal Row
60 alt DB Snatch
40 DB hop Burpees
20 Single arm DB thrusters (5/side)
10 CTB Pull ups
*1 partner working at a time while other partner holds PLANK, split reps
*20min time cap*

01/12/2018

Buy in: 6min: 5 inchworm pushups, 10 crab rocks, 15sec bottom up kb carry, 5 dips 
Skill: Wendler Bench Press week 2. Accessory: 5 scap pushups + 5 banded W’s
WOD: 15min EMOM:
3 HSPU + 3 CTB + 3 pushups

01/11/2018

Buy In: 500m Row; 4 rounds 5 pull ups, 5 jump squats, 10 russian KBS
Skill: (15min) Wendler make up OR 3 position hang power clean – building up to 75% 
WOD: 14 min AMRAP:
21 DU
15 TTB
9 Squat Cleans (135/95)