TUE23OCT2018

WOD

Strength
Cleans: Find touch & go 3RM

Conditioning
4 Rounds for Time (18 min cap) :
50 Double Unders
10 Ground to Overhead (135/95)
Rest 2 Minutes

*scale weight accordingly, should be mostly touch & go sprint
*scale DU to be 2 minutes or less

Extra

Skill
Every 90 sec for 12 min:
5 deep bench dips (stay connected hip to shoulder) + 4 kipping HSPU w/ 2 sec. tempo descent + 10 sec. HS hold on wall

Midline – After
3 sets – 2 min. double KB front rack hold (70/55s)

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MON22OCT2018

WOD

Conditioning
“18.2”
1-2-3-4-5-6-7-8-9-10 for time of:
Dumbbell squats
Bar-facing burpees

Midline
4 min. Tabata – med. ball situp + russian twist e/side
Medball touching chest in situp, then twist to L and R = 1 rep

Extra

Strength
Hang Snatch: Build to Heavy double
*You only get 2 misses

OHS: Find 2 rep max
*first rep = 3 sec. pause

Skill
12 min EMOM – on bar
min. 1 – 8 kips only + 2 L-sit pullups
min. 2 – 8 butterfly pullup + 1 bar MU
min. 3 – 5 sec. hollow hold + 5 sec. arch x 3 (30 sec. total)

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SAT20OCT2018

WOD

In teams of 2, 4 Rounds for Time:
80 Double Unders
20 Toes to Bar
20 HR Pushups
7 Wall Walks | R+ 50ft HS Walk

*one partner working at a time
**HS walk done w/ 10′ sections, 50′ total as a team

Extra

Strength
Tall Snatch: 3 sets of 3 as warmup
Snatch: EMOM – Start at 95/65# and add 10/5# each minute until 2 misses

3 sets of 3: cleanjerks as warmup
Clean + 3 FS + jerk : 11 min to work to Max

Skill
6 sets: – set up 10’x10′ box
HS walk around box = 1 set
Alt. direction e/ set
any fall = 5 hollow rocks on the spots

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FRI19OCT2018

WOD

Strength
Overhead Squat: Build to heavy but PERFECT triple

Conditioning
For Total Reps:
4 min AMRAP:
20 air squats
5 Strict Chinups
4 min AMRAP:
15 Goblet squats (50/35)
5 Strict Pullups
4 min AMRAP:
10 Double DB Front Squats (50s/35s)
10 CTB Pullups
4 min AMRAP:
5 DB Single Arm OHS (50/35 alt. ea round)
15 Pullups

Extra

Strength
5 sets of 5 DB seated strict press building to 5RM
*don’t let back overarch into inclined position

Skill
3 sets on bar
5 sec. arch hold + 5 sec. hollow hold + 10 hollow/arch kips

10 min. EMOM
E- 6 scapula pullups + 10 sec. hold at top on last rep
O- 4 Strict hollow pullup to butterfly pullthrough

Midline-After
30 jefferson curls with empty bar

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THU18OCT2018

WOD

Mobility
Pec Smash
Pec Stretch
Tricep Smash
Quad/Glute/IT Band Foam Roll

Strength
4 Sets:
5 strict pullups + 5 strict chinups
25ft. cat crawl forward + 25ft. cat crawl reverse

Conditioning
For Time:
500M Row
30 Box Jumps – Step Down (24/20)
1000M Bike

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WED17OCT2018

WOD

Strength
Push Press: Build to Heavy Triple

Conditioning
4 Rounds for Time:
30 Hand Release Burpees
30 Walking OH Lunges (45/35 plate)

Extra

Strength
Back Squat: 8 min EMOM – 2 BS each with a 3 sec pause in the bottom
*start around 60% and build slowly as able… positions above all

Skill
6 sets:
4 hollow/arch kips + 3 ring MU + 1 skin the cat

Midline – After
Accumulate 2 min. in Hanging L-sit

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