8-31-16
Warm Up: – 8 min coach call out
Mobility:- Banded ankle distraction
(Partner needed)
WOD: – "Mary" (LC: 11/4/13, 4/3/15, 12/2/15)
AMRAP 20
5 HSPU
10 pistols
15 pullups
Warm Up: – 8 min coach call out
Mobility:- Banded ankle distraction
(Partner needed)
WOD: – "Mary" (LC: 11/4/13, 4/3/15, 12/2/15)
AMRAP 20
5 HSPU
10 pistols
15 pullups
Warm Up: – AMRAC 6
10 air squats w/2 sec pause in bottom
8 kb swings @ "med-heavy"
6 good mornings
Then; 4 min barbell warm up
Skills: – Pistol practice NTE 30 reps
WOD: – Deadlift 1RM
Warm Up – Shoulder girdle movements
Barbell warm up
Skills – Snatch cycling
WOD – EMOM 15
1. AMRAP dips
2. 10 snatch @ 115/75
3. 200m run
Warm Up: – Coachs call – 8 min
Skills: – Turkish get-ups
WOD: – AMRAP 15
Buy In – 400m run
4 turkish get-ups @ 53/35
8 box jumps @ 24/20
12 wallballs @ 20/14
Warm Up: – AMRAC 8
5 burpees
5 strict pullups
30 sec PVC stretching
30 sec DU/SU
WOD: – 0:00 – 3:00
3 Rounds:
3 pullups
4 pushups
5 situps
3:00 – 6:00
3 Rounds:
4 pullups
6 pushups
10 situps
6:00 – 9:00
3 Rounds:
5 pullups
8 pushups
15 situps
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 5 additional situps.
Strength: – Shoulder Press
10 – 8 – 6 – 4 – 2
Warm Up: – 600m run
Then; EMOM 6
1. 60ft bear crawl
2. 45 sec "light" row
3. 45 sec wall push x 5 sec intervals
WOD: – A. 12 cal row (SPRINT) for time X 8
Rest as needed to SPRINT each interval
B. 50ft. sled push for MAX LOAD x 8
Rest as needed to add load
Warm Up: – 15 min DU session
4 min barbell warmup
Skills: – Ring muscle-up practice
WOD: – 5 rounds for time
12 Thrusters @ 95/65
9 TU (sc: 27 DU / 54 SU)
6 Ring muscle ups
Warm Up: – AMRAC 6
100m run
8 kb swings
8 kb goblet squats @ 2121
8 hanging hollow body transfers
4 min barbell movements
Mobility: – 90 sec each movement / side:
Rack Master
Tricep smash
Strength: – Front Squat
8 @ 65%
6 @ 70%
4 @ 75%
2 @ 85%
WOD: – For Time:
30 – 20 – 10
Deadlift @ 225 / 155
K2E
Warm Up: – EMOM 9
1. 10-15 ring dips
2. 10-15 cal row
3. 10-15 v-ups
4 min barbell warm up
Strength: – 6 X 5 split jerk -across
WOD: – For Time
60-50-40-30-20-10
DU (2x SU)
10-20-30-40-50-60
Sec hold L-sit
* Everytime the L-sit is broken, complete 200m run*
Warm Up: – AMRAC 6
rounds of "Cindy"
5 pullups
10 pushups
15 squats
8 min barbell movements
Skills: – Split Jerk footwork
WOD: – AMRAP 8
8 burpee box jumps @ 24/20
8 C2B pullups
8 push press @ 135/95
