Archive for August, 2016

WU Clean and Jerk review Track Warm up WOD 12 min AMRAP 5 Box Jumps (high, step down) 3 Weighted Pullups 1 Clean and Jerk (heavy)

WU 10 min AMRAP 10 Air squats 5 Long Jumps 2 Bear Crawl WOD Row 1000m then 21-15-9 Back Squats KB Swings

WU Glute and shoulder routine x 2 3 rounds Plank x 90 sec Step ups 8/8 Movement Review 15 min EMOM 1 – 1 Rope Climb 2 – L Sit 3 – 5/5 Pistols

WU Glute routine x 2 Deadlift Review WOD Deadlifts 5-5-5-5-5 SL RDL 3 x 15

WU Glute routine x 2 Thruster Review Track WU WOD 4 rounds for Time: 400m Run 12 Pullups 12 Thrusters

WU Shoulder routine x 2 5 min AMRAP 30 skips 5 inch worms 15 Hollow rocks WOD 10 min AMRAP 12 Push up 12 T2B 50 DU Ext Rot 3 X 15

WU Glute Warm Up Tir flips review 3 rds -Plank x 60 sec -Air Squat x 10 @3111 WOD 5 Rounds for time: 20 Wall Balls 5 Tire Flips 50 DU’s * 20 min cap

WU Jog 400m Track Warm up: Hollow hold 3 x 45 Movement Review WOD: For time 10  T2B Pullups, 200m run, 8 T2B Pullups, 200m run 6 T2B Pullup, 200m run, 4 T2B Pullups, 200m run, 2 T2B Pull ups, 200m run

WU Shoulder routine x 2 Burgener WU x 3 WOD Snatch Balance 1-1-1-1-1-1-1 or OH Squat x 6 @ 3111

WU Glute and shoulder routine 8 min AMRAP -5 inchworm/lizard -2 Bear Crawl -10 Ring rows -Handstand hold x 20 sec WOD 18 min AMRAP 3 Rope Climb 15 Push ups 30 OH Walking Lunges