08/27/2016

Buy In: 4min mobility. THEN, 3x 5 inchworm + pushup, 1 length bear crawl, 10alt jack sparrows.

Skill: 16 min EMOM:

1st: 1 TGU/ side

2nd: 6-8 roll back pistols

3rd: Wall walk up + 6-8 shoulder taps

4th: 6-8 single leg box jumps

WOD: 5 Rounds for time:

10 alt Tire Flips * piston squats while waiting for a tire*

50ft lunges while partner does farmer carry alongside, switch and return

20 total pushups (alt anyway) while partner holds plank

20 total TTB (alt anyway) while partner hangs from bar

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08/26/2016

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: Build to a 1 RM Shoulder / Bench Press

WOD: 15min AMRAP:

400m Row

200m Run

100 DU

50 Air Squats

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08/25/2016

Buy In: 8min:1 min cardio warm up, 5 banded squats, 5 inchworm+pushups, 5 single leg glute bridges.

Skill: Wendler Make up. OR Snatch complex: 1 snatch pull, 1 hang power snatch, 1 full snatch.

WOD: 4 rounds for time:

15 Russian KBS

10 Burpee Box Jumps

5 CTB Pull ups

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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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