SAT13APR2019

WOD

Mobility
Hurdle stretch with twist
Mid back mobility w/ foam roller
Down dog – palms flat, hips high

Primer
3 Rounds:
12 Russian Twist (6 e/s)
1 Leg Hurdle Hops
10 Plank Scap Squeeze into Flexion

Conditioning
Teams of 3, For Time:
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (75/55)
100 Thrusters (75/55)
100 Pull-ups
100 Thrusters (75/55)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/75 Calorie Row

Extra

For Time:
90M Sled Push in Grass (light)
100M Ski Erg
60M Sled Push (med)
200M Ski Erg
30M Sled Push (heavy)
300M Ski Erg

,

THU21MAR2019

WOD

Strength/Stability
3 Rounds:
6 e/arm Shoulder Plank IYT – https://goo.gl/n9tNfR
6 e/leg Kneel-to-Step – https://goo.gl/uEthn3
6 e/side Dynamic Side Ext. – https://goo.gl/gSeuhL

Active Recovery
3 Rounds:
12 Burpees at Conversation Pace
9 UB Power Snatches
12 Walking Prisoner Lunges

TUE26FEB2019

WOD

Strength
4 Sets:
8 Alt DB Bench
10 Bench Supported BB Row

Conditioning
“Grace”
For Time:
30 Clean & Jerks (135/95)

-or-

“Heavy Grace”
For Time:
30 Clean & Jerks (185/125)

Extra

Strength
Clean w/ 5 sec Pause below knee: Build to Heavy but Perfect Double

Skill
4 Attempt to Complete AMRAP in 30 sec:
Kipping HSPU (Open Standard)
*tape the line and have someone judge you for no-reps, 1 min rest between sets
**Just like last week, try to improve on all 4 AMRAPs

,

MON25FEB2019

WOD

Strength
Snatch + 3 OHS: Build to heavy but perfect set

Conditioning
19.1

-or-

2 Rounds for Time (16 min cap):
15 Burpee Over Box (24/20)
20 Pullups
15 Burpee Over Box (24/20)
20 Toes to Bar

Extra

Strength
Back Squat: 50/4 70/4 80/2 90/2 100/1

Skill
Muscle Up (ring or bar): Accumulate 10-15 total reps working on kip explosiveness and making the turnover at the top as easy as possible.
*scale w/ seated or banded MU progress. 

FRI22FEB2019 – 19.1

–NORMAL SCHEDULE–

WOD

FRI15FEB2019

WOD

Strength
Push Jerk: 4 sets of 5 building

Conditioning
AMRAP in 5 min:
400M Run
15 Power Snatches (95/65)
Max Burpees Over Bar

Rest 3 Minutes

AMRAP in 5 min:
400M Run
12 Power Snatches (115/80)
Max Burpees Over Bar

Rest 3 Minutes

AMRAP in 5 min:
400M Run
9 Power Snatches (135/95)
Max Burpees Over Bar

Extra

Skill/Midline
For Time:
1-2-3-4-5-6-7-8 UB HSPU
10 GHD Situps to Parallel