TUE10SEP2019

WOD

Primer
2 Rounds
20s ea/side Pallof Hold (in bottom squat position)
5 Seated Box Jumps https://bit.ly/2kCXELI
6-8 Chinups

Strength
Cleans w/ Pause just below knee: 7 sets of 2 building to 80-85%

Conditioning
30-20-10 for Time:
Pushups
DB Snatch (50/35)
Toes to Bar

Extra
2 Push Jerk + 1 Split Jerk from Rack: Build to heavy set of 2+1

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MON09SEP2019

WOD

Primer
3 Rounds
12 Alt Banded Rows
6ea/side KB Rollover https://bit.ly/2k6mG5M
12-15 Poorman’s Leg Curl

Conditioning
“Bowen”
3 Rounds For Time
800 meter Run
7 Deadlifts (275/185)
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (53/35)
20 Box Jumps (24/20 )

*scale deadlifts to 65% or less

Extra – Before
Back Squat: 4 reps @ 80% EMOM for 5 minutes

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SAT07SEP2019

WOD

Primer
2 Rounds
20s ea/side Single Leg Balance
6ea/side SL Hip Thrusters
10 BB Pendley Rows

Skill
Running Technique

Conditioning
4 Rounds For Time:
200m Partner Run
9 Burpee Over Bar
12 Pullups | C2B
15 Deadlifts (185/135)

then, finish with 400m Dball Carry (80/50)*

Run together, alternating movements.
*Switch off Dball with partner whenever necessary

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FRI06SEP2019

WOD

Primer
2 Rounds
6ea/side SL Box Squat
3ea/side KB Turkish Get-Ups
12-15 Ring Rows

Strength
Back Squat: Build to 75% and complete 5 sets of 4
rest 60 sec between sets

Conditioning
Every 3 Minutes for AMRAP in 5 rounds:
15/12 Cal Bike
18 DB Snatches (50/35)
Max Toes to Bar

*start a new round every 3 min, doing the Bike & Snatches then getting max T2B in remaining time.

Extra
Push Jerk: Build to heavy single, no misses, then 3 sets of 2 @ 80-85% of best

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THU05SEP2019

WOD

Mobility
Calf Smash
Psoas Smash
Couch Stretch

Primer
6ea/side Box Blast Off’s
5ea/side Quadruped Bird Dog on Bench
5ea/side Scorpion Stretch

Conditioning
For Time:
1 Mile Run

Strength
Rest 2 Minutes, then
3 sets of:
10 Heavy Russian KB Swing
8 Box Jumps
8 Superman Ext (3sec hold)

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WED04SEP2019

WOD

Primer
2 Rounds
10 Banded Victory Raises
20s Single Arm Plank (alt arm ea round)
10 Banded Straight Arm Pull-down

Strength
3 sets:
10 Seated DB Press
then 3 sets of:
10 DB Miracle Grow

Conditioning
EMOM for 12 minutes (4 rounds):
Min 1 – Max Burpees
Min 2 – Max Strict Pullups
Min 3 – Max Abmat Situps

Extra – Before
Front Squat: Build to 85% for 3 singles w/ minimal rest

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