Monday 08132018

Warmup – Mobility Strength – Emom 12 min Odd – 7 Oh squats 135/95 Even – 7 ctb pull-ups Scaled 95/65 Scale back reps if necessary Wod – 3 Rounds for time of: 400 m run 20 Sit-ups 10 Ring Dips Rest 3 min then… For time: 800m run 20...

Thursday08092018

Warmup – Core – 4 min plank Strength – 4-4-4-4-4 Front squats ( down, halfway up, down up ) Wod 18 min cap 30 deficit hspu 3’/4’ 40 toes to bar 50 boxjumps over 20/24 60 bar facing...

Wednesday 08082018

Warmup – Core – 100 Russian twists 25 ttb 100 Russian twists Strength – 15 min Work to a heavy power clean Wod 4 Rounds for time of: 600m run (100m past grate ) 10 Power Cleans 75% of...

Friday 08032018

Warmup – Strength – Skills – Progressions x3 1.hold 10 sec on wall 2.10 sec shifting back n forth 3. 10 sec shoulder taps Then … Handstand walks/ bear crawls 200 ft WOD 2 rds FOR TIME: Row 1000, 10 Push press holding both alternating arms)50lbs...