August 26, 2019

Warmup

On the board

Strength 

Back Squats and Split Squats

WOD

4RNDS

August 19, 2019

Warmup

On the board

Strength 

Backsquats

WOD

6min AMRAPx2

August 15, 2019

Warmup

On the board

SKILL

Clean

WOD

5 Rounds

5- Hang Power Snatches 95/65
5- OH Squats 95/65
10- Box Jumps

200M Run $-in and $-out 

August 12, 2019

Warmup

On the board

Strength 

Front Squat

WOD

5min AMRAP

5-Hang-PC 115/75
6-Front Rack Lunges

2min Rest

5min AMRAP

5-TTB (must stay on bar for all Reps)
6-Single Arm KB Hang PC (3per side)
53/35 

August 7, 2019

Warmup

On the board

Mobilty

Shoulder/Hip

WOD

2x of :50 work/:10 transition

DL-135/95
Row
Box Jumps
Farmer Lunges w/KBs
Dead Hang

Rest 1 min

Then max KB (A) in 2min
*every time the KB hits the ground it’s a 3 Burpee Penalty  

August 6, 2019

Warmup 

On the board

Strength/Skill

Split Jerks for Technique

WOD

5 RFT

5- Power Cleans 135/95
5-S2O
5-KB (R) Heavy
5-Burpees 

August 5, 2019

Warmup 

On the board

Strength 

Back/Front Squat

WOD

4 Rounds

10- OH Reverse Lunges w/WB 20/14
10- WBs 20/14
10- L-Sit leg Lifts

*every time you come off the bar, 5 Burpee Penalty  

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