08/17/15

Pre-WOD (Skills/strength):
4RDS
6x 1-1/4 Back Squat (65, 70, 75, 80)

WOD:
14min EMOM
Odd: 6x Thrusters (135/95)
Even: 10x Bar Hop Burpees

Post-WOD (Challenge/Cool-down):
2min Weighted plank hold

08/12/15

Pre-WOD (Skills/strength):
10mins to work on handstands and rope climbs

WOD: Partnered Chipper – 1 works and 1 “rests”

50 Squat Clean + Jerk (135/95)
* “Rest” in Activated Hang
100 Push-ups – Adv: With Plate on back
* “Rest” in Ring Support
200 Sit-ups (100 each – work at same time)
100 Deadlifts (135/95) – Adv: Snatch Grip
* “Rest” in Wall Sit
50 Pull-ups – Adv: Chest to Bar
* “Rest” in Plank

Post-WOD (Challenge/Cool-down):
4 laps jog and stretch

08/11/15

Pre-WOD (Skills/strength):
3RDS
12x Cossack Split squats (each leg)
10x Banded Good mornings
8x Bulgarian Split squats (each leg)
6x Partnered Hamstring Curl (4ct down)

WOD:
400m Run (4 laps)
20 Pull-ups
40 Air Squats
20 Hang Clean + Jerk (135/95)
40 Air Squats
20 Pull-ups
400m Run (4 laps)

Post-WOD (Challenge/Cool-down):
easy row & stretch

08/10/15

Pre-WOD (Skills/strength):
4RDS – Back squat or Front squat
4x @ 80% of 1rep max
Rest at least 2mins between sets

WOD:
20min EMOM
Odd: 1 lap sprint (must hit goal – see below)
Even: 15x KB Swings

Cash out: Burpees earned

Odd laps: Guys need to be sub 35sec. Ladies sub 40sec. For every second you are above this time you owe 1 burpee. Count them up and get them down as your cash out.

Post-WOD (Challenge/Cool-down):
3×10 KB obliques (each side)

08/05/15

Pre-WOD (Skills/strength):
3RDS
10x Bench Press
5x Strict Pull-ups (OR 10x Ring Rows)
10x Strict Press
10x KB Rows (each side)

WOD:
3RDS
1 laps Farmer Carry (2KB)
20x Goblet Squats (1KB)
30x KB Deadlifts (2KB)
400m Run (3 laps)

Post-WOD (Challenge/Cool-down):
Stretching.

08/03/15

Pre-WOD (Skills/strength):
4RDS
6x 4-count Back squats
65%, 70%, 75%, 75%

WOD: Elizabeth
21-15-9
Cleans (135/95)
Ring dips or Box Dips

Post-WOD (Challenge/Cool-down):
1000m easy row while focusing on form.