Friday 09212018

Warmup STRENGTH – 5×30 ft walking lunge 5 dballs / WOD 16 min amrap 70/53 10 kB alter snatch 10 kB swings 10 kB goblet squat 10 kB sdhp Every time you break 5 hollow rocks.

Thursday 09202018

Warmup Core – 100 flutter kicks 25 super man banana 1 min plank Strength – Low hang pause power snatch 5×2 Snatch deadlift +snatch pulls 5(2+2)+ 10 lbs WOD ‘SNANCY’ 5 rds 3 squat snatches 100/75 15 oh squats Run 400...

Wednesday 09192018

Warmup Shoulder stretches Gymnastics 4 sets 2 ring swing hips to ring 2 turnover no dip 2 muscle ups 15 ghd / ab mat sit-ups Rest as needed Scale = 1 of each Or low ring progressions Wod – 42-30-18 Wallballs T2b Box jumps...

Tuesday 09182018

Core – x3 25 Russian twists 15 glute bridges Strength – 7 min Emom 10 Bench press 135/95 10 cal Row WOD 4 RDS FOR TIME : 4 Power cleans 185/125 4 front squats 4 shoulder to oh

Monday 09152018

Warmup Core – 20 vsnaps 1 min plank 20 oblique side crunches Strength 8min Emom Odd -8 sdhp Even -8 oh lunge Wod 18 mincap 3 Rounds for time of: 10 Deadlifts, 275/185 50 Double-unders 30-20-10 reps for time of: Pull-ups Push Press, 95/65 *Rest 5 minutes between...