07/28/16

Pre-WOD (Skills/strength):
3RDS
20x V-ups
10x DB Obliques (each side)
10x Landmine Punch (each side)

WOD:
5RDS
10x Alt DB Snatches (5 each arm)
2x 5/10/15 shuttle run
REST 90sec

– REST 3mins –

5RDS
16x SA DB OH Squat (8 each arm)
2x Lap Run
REST 90sec

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

07/26/16

Pre-WOD (Skills/strength):
3RDS
30sec L-sit Hold
10x Elevator Push-ups
30x Sit-up with twist/punch (15 each side)
10x Modified Hip raise

WOD:
28min EMOM
1: 10x Split Jumps
2: 15x Sit-ups
3: 20x Air Squats
4: 15x Sit-ups

Post-WOD (Challenge/Cool-down):
warm down and stretch

07/25/16

Pre-WOD (Skills/strength):
4RDS
10x SA KB Upright Row (each side)
30sec Hollow Hold
10x SA KB Press (each side)
30sec Arch Hold

WOD:
3RDS
20x Wall Balls
15x Pull-ups
10x Burpees

Post-WOD (Challenge/Cool-down):
1000m Row for time

07/22/16

WOD: Amanda Birthday WOD!
Cash In: 35 Burpee box jumps
3RDS
7x Floor wipers
21x Russian Twists
81x Mountain Climbers
Cash Out: 35 Squat Cleans

Post-WOD (Challenge/Cool-down):
3RDS
4x Strict Pull-ups
40sec Handstand Hold

07/21/16

Pre-WOD (Skills/strength):
6RDS
6x Strict Press
6x External Rotators with 4sec descent

6RDS
8x Upright Rows
12x Bicep Curls
16x Bent over rows

WOD:
3RDS
4x Strict Press
6x Push Press
8x Thrusters
10x Bar hop burpees

Post-WOD (Challenge/Cool-down):
stretch

07/20/16

Pre-WOD (Skills/strength):
4×3 Hang Squat Cleans
– Used as warm-up and skill focus

5RDS – superset
5x Front Squat with 3sec pause
– Sets in the 65-75% range
10x Hollow Rocks

WOD:
10min AMRAP
15x DL @ 50% of 1rep max
10x Pistol Squats (mod: off box focusing on lower)
5x TTB

Post-WOD (Challenge/Cool-down):
2min FLR (accumulated)
2min Side Plank (each side – accumulated)

07/19/16

Pre-WOD (Skills/strength):
4RDS
10x Split Jumps
15x Sit-ups
10x Broomstick Jumps
30x Alternating V-ups

WOD:
20min AMRAP Partnered
15x Air Squats
10x Sit-ups
5x Wall Balls

– Switch who works/rests every minute.
– GO as hard/fast as you can each minute.
– Partner resumes where other partnered stopped.

Post-WOD (Challenge/Cool-down):
2min FLR (accumulated)

07/18/16

Pre-WOD (Skills/strength):
8min EMOM
1x Top to bottom Snatch
– build up in weight each round
– focusing on form

WOD:
10RDS
2-laps + 1-short
3/4 lap easy jog

2-laps + 1-short @ 1mile pace

Post-WOD (Challenge/Cool-down):
Stretch and work on mobility.

07/15/16

On your own today as I am handling a project fire… ugh.

Pre-WOD (Skills/strength):
10min EMOM – Alternate each minute
40sec Hollow Hold
40sec Arch Hold

WOD: Angie

For time:
100 pull-ups (Substitution: Ring Rows)
100 push-ups (Substitution: Box Push ups)
100 sit-ups
100 squats

Post-WOD (Challenge/Cool-down):
1000m row for form