Both Jenn's and April are traveling but you guys can do this warm up along with the rest of us…

13 nose breathing burpees EMOM x 7 minutes


A) For time*
Strict hspu
Run 200 m
Run 200 m
strict pull-up
Run 200 m
Run 200 m

Add ab mats under the head or bands to be able to get 21's on Strict in 3 sets or less. For athletes who have the reps of each movement in this quantity I want to see all reps done unbroken. Notate if you accomplish this or not.

B) 7 sets
power snatch + full snatch (linked)

C) class or 5 rounds
10 Front Squats 205/135
10 KB swings 70/53
3 power cleans 205/135

Wednesday August 16, 2017

Row 1000 m
Push-ups(RX feet elevated 8"/6")
20 walking lunges
Run 400 m

4 x 15 reverse hypers
4 x 10 ring pull-ups or ring rows
4 x 10 Arnold Press


Warm up:
20, 40, 60, 80, 100, 120 unbroken dubs.
Max 2 attempts at each set.

A) 20 min emom
Even: 3 NOT touch n go deadlifts 405/275
Odd: Max Cal Row :40

Record Cal each round.


C) every 5 minutes for 20 min
Ski 500 m
25 ghd su

4 sets for quality
15 hip extensions
15 reverse hypers
3/2 pegboard climbs

4 sets of 10 strict ttb

Tuesday August 15, 2017

Skill: Deadlift
Review the movement with PVC

Reset between reps. Rest 2-3 minutes between sets.

WOD: 24-16-8
box jumps
push jerks 135/95

Try to pick a weight that you think you might get unbroken on the 21's.

8 min cap

If you feel good get a new friend and go for an 800 m chill run.


If you only have an hour then just do class.

Warm up:
2 mile bike+3 rounds of Cindy.


A) 15 min emom
1 squat clean and jerk start at 70-75% of your 1 rm and work up or down from there based on how you feel. Should be no misses. If you miss twice then stop and move on.

B) 1 up to 10 (15 min cap)
Unbroken Muscle Up
30' unbroken hsw

*this could be impossible for some. Utilize the cap and scale movements. If you don't have MU then use jumping muscle ups. If your best hsw will not allow you to complete hsw unbroken you can just get as far as you can in 2 sets. If you speculate your 2 sets will often be less than 20' on most rounds then sub out hsw for