May 25, 2017

Friday 2017.05.26

Warmup
- Row 500m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- 10-12 GHD Hip extensions
- 10-12 PVC OHS
- 10-12 Push-ups
Then
- 3X3 Front Squat then Push Press (empty barbell)

WOD

“Faster, please”

Partner 16-minute EMOM (Every Minute, On the Minute): 5 barbell thrusters (75/55), 5 bar-over-burpees Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time for both partners. While Partner A completes the reps, Partner B holds a push up plank. Switch every minute.

Post slowest time to complete the reps to Comments.

May 24, 2017

Thursday 2017.05.25

Warmup
- Row 250m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
2 rounds not for time
- 10-12 Toes to bar
- 10-12 Supermans
- 10-12 Pushups

WOD

10 Rounds for Time:
- Row 250 meters
- 10 push ups

Post time to comments.

May 23, 2017

Wednesday 2017.05.24

Warmup
- Row 500m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
2 rounds not for time
- 10-12 GHD hip extensions
- 10-12 Box jumps/step ups
- 10-12 Push ups
Then
- 5-7 mins
- Couplet workups as needed

WOD

“Diane” 21-15-9
- Deadlift (225/155)
- Handstand Push ups

Post time to Comments.

May 22, 2017

Tuesday 2017.05.23

Warmup
- Run 400m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- 10-12 Supermans
- 10-12 PVC OHS
Then accumulate
- 2 mins Goblet Squat
Then
- 5 mins work to improve front rack position 


WOD
Front Squat: 3-3-3-3-3
 

In between efforts, hang from a bar for 30 seconds. Each time, pay attention to something different and how it feels (grip, lats, shoulder blade position, etc.). Squeeze your glutes, point your toes, alternate between a straight, hollow, and arch position. After the last set of squats, tie it all together and hold a hollow hold for as long as possible.

Post loads to comments.

May 21, 2017

Monday 2017.05.22

Warmup
- 2-3 mins jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
2 rounds not for time
- 10-12 Kettle Bell Thruster (light)
- 5-8 1XStrict pull-up then 1XToes to Bar
 

WOD
For time:
- 100 Double unders
- 50 Situps
- 30 Wall ball shots
- 20 Pull ups
- 30 Wall ball shots
- 50 Situps
- 100 Double unders

Post time to comments.

May 18, 2017

Friday 2017.05.19

Warmup
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
2 rounds not for time
- 10-12 Thrusters (light dumbbell or empty bar)
- 8-10 pull-ups
Then
- 5 minutes individual/partner practice as desired

WOD

Partner 14 Minute AMRAP:
With a medicine ball (20/14) and two 35lb dumbbells: One person lunges 8 steps out, 8 steps back, while the other does wall ball shots. Alternate exercises. Score is total number of wall ball shots. Movement standards: DB’s must be held at the shoulder. The trailing knee must touch the ground on every lunge. Full depth on the wall ball squats (hip crease below the knee), and the equator of the ball must hit or be above the target line (10’).

Post total number of wall ball shots to comments.

May 17, 2017

Thursday 2017.05.18

Warmup
- Row 500m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
2 rounds not for time
- 10-12 Burpees
- 10-12 Deadlift (empty bar)
Then
- 3XBurgener Warmup for Clean(PVC and or empty bar)

Then
- 3XPress progressions (shoulder/push press/ push jerk) 


WOD
- Clean and Jerk: Work up to a heavy single, then do 5 sets of 2 at 70% of that weight

Follow with some uni-lateral work:
- One-legged deadlift with a heavy dumbbell: 3 sets of 8 each leg. For one-legged deadlifts, hold the DB in the same hand as the working leg, and keep a soft lock in the knee.


Post loads to comments.