02/23/2019

Buy In: 2min T-spine roll out (instead of SQ hold) 6 min: 10 banded W’s, 10 cat/cow, 10 glute bridges, 10 primal pulls.
Skill: 5 sets, every 2 min, 3 hang squat snatch.  Start at 65%, increase weight as each set.
WOD: 12min Partner AMRAP:
Partner A: 400m row
Partner B: 12 Burpees to 6” target then plank hold until row finishes

02/21/2019

Buy In: 3-4 min ankle mobility (instead of SQ hold) 3 rounds: 10 primal pulls, 10 straight leg raises, 5/side roll back pistols, 10-20 backward skips,  
Skill: 10 min EMOM 6 TTB
WOD: 5 rounds for time:
10 HSPU
10 Front Squats (135/95)
35 DU

02/19/2019

Buy In: 8 min: 1min skipping practice, 10 banded GM, 10 bird-dogs, 10 ring rows.
Skill: 10 min EMOM Deadlifts x 2 reps (5-10lb heavier than last week – 76%)
WOD: 10min AMRAP:
8 (4/side) DB OH lunges (walking or stationary)
10 CTB Pull ups
12 Wall Balls

02/18/2019

Buy In: coach led dynamics around rig: jog, high skip, side shuffle, grapevine, samson lunge, side lunge, inchworm, SWITCH direction and repeat
THEN: 2 sets: 10/side single leg glute bridge, 10 banded squats, 10 cat/cow
Skill: 10 min EMOM Back Squats x 2 reps (5-10lb heavier than last week – 76%)
WOD: “THE GHOST” 6 rounds for TOTAL reps:
1min AMRAP Row for cal
1 min AMRAP Burpees
1 min AMRAP DU
1 min REST

02/16/2019

Buy In: 8min: Partner A does 250m row while Partner B keeps cycling through: 5 cat/cow, 10 band GM, 5 KBS; switch when rower finishes
Skill: Warm up deadlifts and get set up
Grab a partner and get your judges hat on! 2 heats
OPEN WOD 14.3: 8 min AMRAP
10 Deadlift (135/95)
15 Box Jumps
15 Deadlifts (185/135)
15 Box Jumps
20 Deadlifts (225/155)
15 Box Jumps
25 Deadlifts (275/185)
15 Box Jumps
30 Deadlifts (315/215)
15 Box Jumps
35 Deadlifts (365/225)
*step up or jump to get on the box is permitted
*take 5-10min to reset/warm up for next partner*
Cash out (time permitting): work on MU progressions: hollow body kips, hips to rings, banded transitions, jump/assisted MU

02/15/2019

Buy IN: 6-8min: 5 inchworm+lunge+pushup, 10 banded GM, 10 jump squats
THEN 2min T-spine roll out, 1 min/side banded lat stretch
Skill: Snatch cluster 1.1.1: hang power.power.squat snatch
WOD:
4 sets
200m Row
10 HSPU
5 OHS (115/80)
*rest 2 min; aim to get faster or consistency each set

02/14/2019

Buy In: 2-3 sets: 3-5 wall walk ups (or hold), 10 wall angels,  10 reps each of  I-T-W-Y, 10 cal on bike/row
Skill:
A )Shoulder Press EMOM x 6 min: 4 reps at 73% (or 3-10# heavier than last
week)
B) 3 attempts for max unbroken strict pull ups (each set counts towards total)
WOD: Partner WOD 14 min AMRAP, alt exercises (1 person working at a time)
7 ring rows
7 front rack DB lunges
7 pushups
7 double DB hang clean
7 med ball situps

02/13/2019

Buy In: 5 min cardio warm up (bike/row/run); THEN: 15 squat leg pattern, 10/side glute bridges
Skill:
A) 8-10min (3-5 sets)5 barbell GM, 5/side single leg DL w KB, 5 deadlifts (building in weight),
B) Deadlift 6 min EMOM 4 reps at 73% (aim for 5-10# heavier than last week)
WOD:
100 DU
20 DB thrusters
75 DU
15 DB thrusters
50 DU
10 DB thrusters
25 DU
5 DB thrusters
*RX: 50/35, SC 35/20, Mod: barbell