08/29/16

Pre-WOD (Skills/strength):
15min Handstand/Hollow work
– Around the world with box
– Hollow hold
– Handstand hold with weight shift
– Hollow rocks

WOD:
50x box jumps (24/20)
25x push-ups
40x box jumps (24/20)
20x push-ups
30x box jumps (24/20)
15x push-ups
20x box jumps (24/20)
10x push-ups
10x box jumps (24/20)
5x push-ups

Post-WOD (Challenge/Cool-down):
Stretch calves, shoulders and hips

08/26/16

Pre-WOD (Skills/strength):
6×3 Front Squats
– 3sec Pause in bottom
– AHAP while maintaining form
– Rest 90sec between sets

WOD:
Fran
21-15-9
Thrusters
Pull-ups

** Scale so you can complete in under 5mins

Post-WOD (Challenge/Cool-down):
Recover from fran and stretch

08/25/16

Pre-WOD (Skills/strength):
3RDS
40x Russian Twists
30x Alternating V-ups
20x Side Crunchies (10 each side)
10x TTB

WOD:
5min AMRAP
10x Strict Press
5x Standing High Pull

Post-WOD (Challenge/Cool-down):
3x ME Bar Hang Holds

08/24/16

Pre-WOD (Skills/strength):
6×3 Snatches
– Build up in weight each round
– Rest as needed between each set

WOD:
0-3min
300m run + 10 Snatches @ 50%
3-6min
300m run + 10 Snatches @ 55%
6-9min
300m run + 10 Snatches @ 60%
9-12min
300m run + 10 Snatches @ 65%
12-15min
300m run + 10 Snatches @ 70%
….etc

Post-WOD (Challenge/Cool-down):
Work on slide plank holds. Try to hold for 2mins each side (unbroken).

08/23/16

Pre-WOD (Skills/strength):
3RDS
15x Sit-ups
15x Alt V-ups (each side)
15x Knee Tucks
15x Kip Swings

WOD:
3RDS
400m Run
20x Box Jump overs
20x Pull-ups (Sub: Ring Rows)
10x Push-ups
100x Line Hops

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

08/22/16

Pre-WOD (Skills/strength):
15mins
3x Strict Pull-ups
3x Strict Push-ups (Adv: weighted)
3x SL Pistols to box (each leg)

WOD:
Happy birthday Mari!

24-21-18-15-12-9-6-3
BB Thrusters
MB Sit-ups

Post-WOD (Challenge/Cool-down):
easy row focusing on form

08/19/16

Pre-WOD (Skills/strength):
“The Walk”
2x Laps of walking lunges with KB (16/12)
– Must go unbroken from corner to corner.
– Each time you break, stop or long pause you will need to do 10x Burpees at the next corner. For example if you break twice along one length. When you reach the corner you will do 20x burpees.

WOD:
Death by MB Cleans
Starting at 5 reps.

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

08/18/16

Pre-WOD (Skills/strength):
Mobility and posterior chain work as group

WOD:
5-5-5-5-5
Deadlifts

Post-WOD (Challenge/Cool-down):
Party Pump!
3RDS
10x BB Curls
10x BB Skullcrushers
10x Push-ups
10x Reverse BB Curls
10x French Press
20x Ring Rows

08/17/16

Pre-WOD (Skills/strength):
Tabata x2 – Alternating
Hollow Hold
Arch Hold

WOD:
10min EMOM
1. 1x Lap Sprint + 5x Push-ups
2. 15x TTB

REST 3MINS

10min EMOM
1. 10x Split Jumps (each leg)
2. 12x Opposite Superman Pulses

Post-WOD (Challenge/Cool-down):
8min easy row focusing on form

08/16/16

Pre-WOD (Skills/strength):
3RDS
50x Sit-ups
1x Lap Run

WOD:
Partnered
36RDS (switch each round)
12x Air Squats
9x KB Swings
6x Headcutters

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