MON20AUG2018

WOD Strength Snatch: Build to Heavy Single, no more than 2 misses Conditioning AMRAP in 18 Minutes: 20 DB Front Rack Lunges (50/35) 100M DB Farmers Carry (50/35) 15 DB Thrusters (50/35) Rest 90 Seconds Extra Before Back Squat: 80/2*6 sets 3 sets: 10 perfect hollow...

SAT17AUG2018

WOD In teams of 2, Alternating Stations for 10 Rounds for Time: 200M Run 40 Abmat Situps 15 Deadlifts (50-60%) Extra Before -Hang Snatch (above knee): 8 minutes to build to heavy double -Rest 1 min. -Snatch: 8 minutes to build to heavy single 1 Pause FS + 2 FS: Build...

FRI17AUG2018

WOD Strength Strict Press: Find 1RM *It’s easy to build to fast. Build slowly, with sets of 2 or 1 Conditioning “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Squats Extra Singe arm KB OHS: 5 sets of 5 e/arm @ 80-85% of last week’s max 20...

THU16AUG2018

WOD Mobility Hamstring Mobility (Coach Choice) Ankle Mobiltiy (Coach Choice) Lat Mobility (Coach Choice) Strength 5 Rounds: 6 Hollow / Arch on PU Bar (3 sec pause in each) 10 Crossover Band Reverse Fly 30ft Slow Cat Crawl w/ cone on back (don’t drop cone)...

WED15AUG2018

WOD Strength Backsquat: Find Perfect 1RM 5/50, 3/60, 2/70, 1/80, 1/85, 1/90, 1/95, 1/100+ Conditioning “Triple One” For time: 1K Row 100 Double Unders 1 Mile Run -or- “Dryathalon” For Time: 2K Row 150 Cal Assault Bike 2 Mile Run Extra 12 min....