170719

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Warm Up:  3 Rounds
3 Wall Walks w/10s Handstand Hold
10 Drinking Bird (5 per side)
Leg Swings
Calf Stretch
30s Dead Hang

Sprints:
8 x 200m
With a running clock 1 sprint every 2 minutes

WOD:  4RFT
3 Strict HSPU
20 Wallballs (20/14)
3 Strict HSPU
**1 Min Rest Between Rounds**

Quick Fit WOD:  4 Rounds
Minute 1 – 50s of Barbell Deadlifts
Minute 2 – 40s of Barbell Back Squats
Minute 3 – 30s of Barbell Strict Press
*Rest 2 Minutes
THEN
4 MINUTE PARTNER AMRAP
Partner 1 – 20 Mountain Climbers
Partner 2 – Plank on Forearms

170718

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Warm Up:
300m Run
Crossover Symmetry

Skill:  Split Jerk Foot Work

Strength:  Split Jerk (From Rack)
10 x 1 (Form Before Weight)

WOD:  For TIme
2 k Row
EMOM 4 Burpees Over Rower

170717

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Warm Up:
10 soleus stretches each side with foot against wall
10 lunge stretches for the ankle each side
5-10 gentle knee rotations
5-10 reps of loading the ankle in a supported squat
Posterior hip stretch for 5 breaths
5-10 adductor stretches each side
5 reps 90/90 stretch each side
5 push up jumps into bottom of squat
5 toe touch to squat

Strength:  Back Squat
1 x 8 @ 65%
1 x 6 @ 75%
1 x 4 @ 85%
1 x 4 @ 90%

WOD:  AMRAP14
7 Hang Power Cleans (135/95)
7 Front Squats (135/95)
7 Box Overs (24/20)

Quick Fit WOD:  5RFT
Row 300m
15 Medicine Ball Cleans
10 Medicine Ball Sit-ups
5 Burpees

170714

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Warm Up:
300m Run
1 Minute Squats
1 Minute Leg Swings
1 Minute Couch Stretch
1 Minute Banded Hip Stretch

Strength:  Front Squat
1 x 8 @65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%

WOD:  For Time
200m Run
21  Cleans (115/85)
9 C2B
300m Run
15  Cleans (135/105)
7 C2B
400m Run
9  Cleans (165/125)
5 C2B

Quick Fit WOD
EMOM10 (AHAP)
Minute 1 – 10 Right Arm Push Press + 5 Front Rack Walking Lunges
Minute 2 – 10 Left Arm Push Press + 5 Front Rack Walking Lunges
Rest 2 Minutes
EMOM6
30s On/30s @ Recovery Pace
Assault Bike

170713

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Warm Up:
2 Min Double Unders
3 Rounds
10 Good Mornings (PVC)
5 Hindu Push-ups
5 Superman w/:3 sec Hold
Banded Hamstring Stretch
Banded Tricep Stretch

Strength:
Every :15 sec for 30 Rounds
1 CONTROLLED Body weight Deadlift

WOD:  AMRAP15
15 T2B
15 HRPU
150m DB or KB Farmers Carry (AHAP)