08/24/2016

Buy In: 2min/side glute/hammy roll out (roller/ball). THEN 3 x: 15 squat leg pattern, 10 straight leg raises, 10 primal pulls.

Skill(up to 30 min): Build to a 1RM DL

WOD:

4min EMOM: 5 TTB+ 30 DU

4min EMOM: 10 alt DB snatch

4min EMOM: 5 strict HSPU + 10 stationary lunges

*12 min straight.

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08/23/2016

Buy In: 2min thoracic mobility (roller/lax ball) THEN: 3x 5 banded W’s, 5/side banded draw-sword, 3 wall walk ups, 5 cat/cow.

Skill(up to 20 min):

Build to a 1RM Shoulder Press

Accessory: 6-8 banded W’s

WOD: 4 sets:

400m Run

10 HR Pushups

10 Superman *controlled!

10 tough ring rows

rest 2 min btwn.

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08/22/2016

Buy In: Banded ankle distraction (instead of squat hold) THEN: 3x 5/side fire hydrant, 5 lateral banded squat steps, 10 squat jumps.

Skill (up to 30min) :Test 1RM Back Squat.  accessory: banded split squats and jack sparrows.

WOD: 5 Rounds:

10 KBS

5 Burpees

10 Wall Balls

5 Pull ups

30 sec high plank hold

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08/20/2016

Buy In: 4min mobility – what’s sore for you? THEN, 3x 5 burpee broad jumps, 1 length bear crawl, 10alt jack sparrows.

Skill: 12 min EMOM:

1st: 4-6 alt single leg box jumps + 5 air squats

2nd: 1 TGU/side

WOD: 20min AMRAP:

14 WB passes

14 Piston Pushups

14 Alt Box Jumps

14 Alt partner sit ups with med ball

7 synchro burpees

@min 10 400m partner run together with med ball.

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08/19/2016

2min/side pec roll out. THEN 3 x:5/side sprinkler, 15 sec wrist mobility, 1 length bear crawl + 1 length burpee broad jumps.

Skill: Wendler SP or Bench Week 4.  Accessory: 4-6 Bent over double arm DB rows, banded W’s.  (15min)

WOD: For Time:

1km Run

15 Russian KBS

10 Burpees

5 Pull ups

600m Run

15 Russian KBS

10 Burpees

5 Pull ups

200m Run

15 Russian KBS

10 Burpees

5 Pull ups

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08/18/2016

Buy In: 8min:1 min cardio warm up, 5 banded squats, 5 inchworm+pushups, 5/side jack sparrow.

Skill: Wendler Make up. OR Snatch complex: 1 Snatch pull + 1 power snatch + 1 OHS – working up in weight.  (15 min)

WOD:EMOM

1 DL

1 Hang Sq Clean

1 Sh. 2 OH

*increase reps by 1 EM until unable to complete within the minute

rx: 115/75

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08/17/2016

Buy In: 2min/side glute/hammy roll out (roller/ball). THEN 3 x: 15 squat leg pattern, 10 straight leg raises, 10 primal pulls.

Skill: Wendler DL week 4

Accessory: 15sec/side single arm farmer hold,  5 banded DL.

WOD: 20min Partner AMRAP:

Partner A: 500m Row

Partner B: AMRAP 4 TTB, 6 Pushups, 8 Box Jumps

-switch after each row, pick up where your partner leaves off-

-score=total complete rounds.

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08/16/2016

Buy In: 2min thoracic mobility (roller/lax ball) THEN: 3x 5 banded W’s, 5/side banded draw-sword, 30 sec HS hold, 5 cat/cow.

Skill:

A. Wendler week 4 A. Shoulder Press.  Accessory: bent over barbell rows (use same bar)

B. 8min EMOM:

1st: 4-6 strict pull ups *add weight if possible*

2nd: HS hold with 6-8 alt. shoulder taps

WOD:

200 Air Squats for time

-rest 2 min-

100 KBS for time

-rest 2 min-

50 Burpees for time

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08/15/2016

Buy In: Banded  ankle distraction (instead of squat hold) THEN: 3x 5/side fire hydrant, 5 lateral banded squat steps, 10 squat jumps.

Skill: A. Wendler Back Squats Week 4 reload (40%x5, 50%x5, 60%x5x3sets). (10min). Accessory=15 squat leg pattern)

B. 8min EMOM: 1st: 6-8 roll back pistols

2nd: 6-8 alt single leg box jumps

WOD: 20 min EMOM:

1st: 8-10 HSPU

2nd: 8-10 Renegade Rows

3rd: 50 DU

4th: 8-10 stationary jump lunges

5th: 8-10 Alt. DB Snatch

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08/13/2016 – SURPRISE!

Come join the 10 am class for a fun partner WOD to help send off Coach Katie to school!

BBQ Pot luck social to follow at Coach Ruth’s house around 3pm.  Families welcome!

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