09/12/2017

Buy In: ankle mobility (instead of squat hold) THEN 3 rounds: 5/side jack sparrows, 5/side banded side stepping squats, 10 samson lunges
Skill: Back Squats: 5 sets of 8 every 3 min. start at 60%
WOD: 15 min EMOM:
1st: 50 DU
2nd: 8-10 dips
3rd: 1-2 rope climbs/ 10 hanging knee raises 

09/11/2017

Buy In: 3-5 min skip practice into coach led neck and shoulder dynamics (shoulder rolls, arm swings, neck rolls, cat/cow etc)
Skill: 5 sets of 8 DB shoulder press every 2 min.  *10 banded W’s between sets.
WOD: 3 rounds for time
15 thrusters (95/65) 
12 burpees

09/09/2017

Buy In: 6-8min: 5 pushups + 5 primal pull throughs, 10 cat/cow, 10/side straight leg raises, 20 single leg skips/side. 

Skill: Gymnastics 30, all strict: 3 wide grip pull ups, 3 dips, 3 narrow grip pull ups, 3 dips, 3 chin-ups, 3 dips, 3 switch grip, 3 dips, 3 regular grip pull up, 3 dips

Partner WOD: Run with It: 20 min AMRAP:
20 Wall Ball tosses 
30 wall ball sits ups
400m med ball run

09/08/2017

Buy In: 4 sets, alt every 15 sec: jump jacks, samson lunge, mnt climbers, hollow rocks
Skill: Back Squats: 5 sets of 6 – start at 60% & work up
WOD: 4 sets
200m sprint
15 sit ups
15 back extensions
2 min rest

09/07/2017

Buy In: 2 rounds: 30 DU, 20 air squats, 10 banded GM, 5/side jack sparrows
Skill: 7 min EMOM – 12 Russian KBS at tough weight
WOD: chipper for time:
60 cal Row
50 WB
40 pushups
30 CTB pull ups
20 C&J (155/110)
10 alt stationary front rack lunges (155/110)
*stagger heats

09/06/2017

Buy In: 6 min: 6 banded lat pull down, 3/side child pose scap retracts, 6 alt shoulder taps in HS (or pike pushup),
Skill: Shoulder press: 5 sets of 6 -start at 60% & work up
WOD: 10min EMOM
5 burpees + 5 box jumps

09/05/2017

Buy In: 3 rounds: 20 jumping jacks, 15 wall facing OHS, 10 jack sparrows, 5 inchworm + pushup
Skill: Front Squats: 4 sets of 7 tempo @ 52X1 every 3 min – start at 50% & build up
WOD: 7 rounds for time:
7 TTB
14 air squats
21 DU
*14min time cap

09/02/2017 – Bring a Friend!

Buy In: 3 rounds: 100m ROWling + burpees, 5/side jack sparrow, 10 primal pulls, 10 superman
Skill: find a partner and set up for WOD
WOD: triple Baseline with a PARTNER!
1500m row
120 air squats
90 sit ups
60 pushups
30 pull ups
*1 person works at a time, break up as needed.
Cash out: 1 km run (if time permits)

09/01/2017

Buy IN: roll out hammies/calves THEN coach lead running warm up
Skill: 1km Run for time -ALL OUT EFFORT *RECORD your time*
WOD: 12min EMOM, alt:
1st: 6 strict TTB
2nd: 6 strict HSPU
3rd: 20-30 sec L sit hold