12/07/16

Pre-WOD (Skills/strength):
20mins Handstand work
– Shoulder taps
– Around the worlds
– Handstand hold
– Handstand Walk (assisted)

WOD:
21-15-9
Hang Squat Snatch
TTB

Post-WOD (Challenge/Cool-down):
50x Alternating supermans
50x Alternating V-ups

12/06/16

Pre-WOD (Skills/strength):
5RDS
10x Weighted good mornings
10x Lateral Step-ups w/ slow descent (Adv: Pistols)

WOD:
Partnered
One works and one “rests”
“Resting” partner is in DL hold (135/95)

500m Row
40x Weighted Step-ups
50x KB Swings
40x Box Jumps

Partner A does 500m row while B “rests”. Then partner B does 500m row while A “rests”. And so on until partner B finishes with 40x Box Jumps.

Post-WOD (Challenge/Cool-down):
5mins row working on form.

12/05/16

Pre-WOD (Skills/strength):
8×4 Push Jerk from back rack.

– AHAP by 8th round
– Focus on vertical dip and drive through shoulders

WOD:
16min EMOM
1x High-hang squat clean
1x Hang squat clean
1x Squat Clean

RX: 135/95

Post-WOD (Challenge/Cool-down):
Mobility and stretching.

12/02/16

WOD:
40min Time Cap
500m Row
15x BB Lunges (each leg)
20x Strict Press
25x Overhead Squats
30x Push Press
35x Front Squats
40x Push Jerk
45x Back Squats
50x Bent over Rows
500m Row
50x Bent over Rows
45x Back Squats
40x Push Jerk
35x Front Squats
30x Push Press
25x Overhead Squats
20x Strict Press
15x BB Lunges (each leg)
500m Row

All movements done with barbell.
Barebell weights: 75/55

Post-WOD (Challenge/Cool-down):
50x Wall Ball Sit-ups or GHD Sit-ups

12/01/16

Pre-WOD (Skills/strength):
6×4 Deadlift
– At ~80% of 1rm
– Rest 90secs between sets

WOD:
Partnered – 20min AMRAP
12x Deadlifts (115/85)
9x Air Squats
6x Bar hops burpees

– One works and one rests. Alternate rounds.

Post-WOD (Challenge/Cool-down):
50x Wall Ball Sit-ups or GHD Sit-ups