Thursday the 29th

As we start to taper back the load a little the next few weeks you'll notice less weight and more cardio movements.

WU: Double Unders
        - Practice starting in  DU
        - Max effort 2 minutes

Skills: Kneeling Jumps

Strength: 5 sets: 15 Ring Rows, 15 Atomic Ring Push Ups*
 
* Each push up done from the floor with your feet in the rings. At the top of the push up, pull your knees into your chest like a crunch.


WOD:  1000m Run 15 Burpee Pull Ups
             Rest 1 minute
             800m Run 20 Burpee Pull Ups
             Rest 2 minutes
             600m Run 25 Burpee Pull Ups
             Rest 3 minutes
             400m Run 30 Burpee Pull Ups

Tuesday the 27th

WU: Running  10x50m  Work on your pose

Skills: Muscle Ups

Strength: 5x3 Roman/straight legs deadlift
              - Slight bend to the knees
              - Pull with the hamstrings

WOD:  42,30,18

            - Wallball
            - Toes to bar
            - Box Jump 24/20

Tuesday the 20th

Warm Up: Double Unders

Skills: Front Squat for form
          - Tight back
          - Elbows First

Strength: Work up to Max Squat
              - True 1RM

WOD: 5 rounds:

            45 sec AMRAP Dead Lift – 225#/155#

            15 sec

            45 sec AMRAP Burpees

            Rest 15 sec

Thursday the 15th

WU: Tabata Warm Up: 2 rounds Push Ups, Pistols, Sit Ups, HSPU
                                       Air Squats, Pull Ups, Broad Jump, Plank

Skills: Muscle Clean
           - No rebend
           - Huge primary pull

Strength: Floor Press: 8x2 @55%.
               - Tight Elbows
               - Fast reps 1030 tempo

WOD:                         REV THE MOTOR
               
                                     4 rounds of
                                   
                                    1 Minute of Burpee
                                                        KBS   55/35
                                                        DU
                                                        Rest

Tuesday the 13th

Happy Birthday Ali!

WU: Hand stands, HSPU, Summersaults

Skills: Snatch Balance

Strength: Weighted Pull Ups 5x2

WOD: Ali-Gator    12/13 on her 27th birthday.

        6 Rounds:
        12 Burpee Broad Jump
        13 C&J 95/65
        27 Bar Hops

Thursday the 8th

Alright crew, sorry it took so long to get this posted. Been a crazy day.

Warm up: Kip/ Butter Fly practice

Skills: High hand squat clean

Strength: Deadlift with band around hips.

WOD:   4 rounds:
             15 Power Snatch 95/65
             15 Burpees
             25 DU
             2,3,4 mins rest
             

Tuesday the 6th

WU: Rope Climbs, Hand Stands

Skills: Split Snatch   5x5 @55%

Strength: Clean Pulls   2,2,2,2,2 @105% Max Clean

WOD: 10 Min AMRAP

           60 Bar Facing Burpees
           30 OHS 120/90     105/65
           10 MU    C2B