07/22/2019

Buy In: 1 length: samson lunge, heel swipes, inchworm, lateral lunge, burpee broad jumps: THEN: 2 x: 10 banded GM, 5/side single leg KB DL, 5 hollow rocks, 10 banded lat pull downs
Skill: Deadlift: 5 sets 5 building to a tough 5 every 2 min
WOD: 12 min AMRAP
200m Run
10 OHS
5 burpee MU (10 burpee pull ups) 

07/20/2019

Buy In: 400m med ball run; 6 min: 10 cat/cow, 10 banded GM, 10 banded lat pull down, 30 sec HS hold, 10 pushups
Skill: 12 min EMOM (45 sec work to 15 sec rest)
A) 1-2 Rope Climb
B) Tire flips (back and forth between 2 ppl)
C) HS walking or walk walk ups
WOD: 20min AMRAP
200m Run
100 DU
50 Wall Balls
25 KBS
Cash Out:  3 set of 8 dead bugs 

07/19/2019

Buy In: Roll out hammies during sq hold; 2 rounds: 50 single skips, 15 squat leg pattern, 10 alt lateral lunges, 10 ring rows, 5x ITWY’s
Skill: Snatch complex: 3 hang power snatch + 2 OHS + 1 Full Snatch every 3min x 5 sets
WOD: 10 rounds for time:
200m Run
10 Burpees to plate
*20min time cap

07/18/2019

Buy In: pec roll out instead of sq hold. 6min: 5 cat/cow, 5 triangle pushups, 5/side sprinkler, 10 banded squats, 5 strict TTB
Skill: Bench Press: 5 sets of 5 every 3min building to a tough 5
WOD: For time:
22-16-10-4
Single arm OH lunges (half each leg)
TTB

07/17/2019

Buy In: 50 jumping jacks into 2 rounds: 5/side single leg box jump, 1/length each arm KB bottoms up waiter carry, 10 pike pushups, 30 sec T-spine roll out
Skill: Review and warm up C&J
WOD:
A) 6 min to achieve Max Clean and Jerk
-2min rest-
B) 8 min AMRAP
10 box jump overs
10 Power Cleans (135/85)
Cash Out: MOBILITY TIME:
-thread the needle
-pigeon stretch
-banded hamstring
-couch/quad stretch

07/16/2019

Buy In: 3 rounds: 100m RowLING + pushups, 10 banded GM, 5 inchworm+lunge+pushups.  THEN 2-3 min hammy roll out
Skill: 5 sets, alt between A-B
A: 5/side single leg Deadlift; rest 30 sec
B: 5/side pistol squats; rest 1 min
WOD: 5 rounds
30 DU
10 CTB pull ups
5 strict HSPU

07/15/2019

Buy In: 400m run; 2 rounds: 15 banded GM, 10 banded lat pull down, 5 triangle pushups; THEN 30 sec/side banded triceps, 30 sec/side banded lat stretch
Skill: 10 min EMOM
odd: 5 strict CTB pull ups
even: 5 ring dips
WOD: 18min Partner AMRAP
Partner A: 12 lateral KB hop burpees
Partner B: AMRAP calories ROW
*switch every time Partner achieves 12 burpees
*Burpees start when Rower starts first pull

07/12/2019

Buy In: 6 min: 6 banded lat pull down, 5 side sprinkler, 5 DB cuban press (light weight), 5/side bird-dogs
Skill: 5 sets of 8 Shoulder Press every 3 min
WOD: 3 rounds for time:
15 push up burpee box jump overs
20 KBS

07/11/2019

Buy In: 3 rounds: 200m run, 5 strict TTB, 15 squat leg pattern, 10 banded GM
Skill: 5 sets of 8 Back Squats every 3min
WOD: CanWest 2018 event 2 variation
4 min AMRAP:
2 Ring MU (2 CTB + 2 ring dips)
4 strict HSPU
8 cal Row
-1 min rest-
5 min AMRAP
3 Bar MU (6 Kipping pull ups)
6 Kipping HSPU
200m Run
*stagger heats 4:30 min

07/10/2019

Buy In: hamstring roll instead of sq hold; 3 rounds: 100m ROWling + pushups, 5/side single leg DL, 5/side russian step ups, 10 bird dogs
Skill: Deadlifts 3 sets of 10 every 3 min
WOD: 3 RFT:
15 Thrusters (95/65)
12 Burpees