8.1.18

Warm up:

Row 8 min+4 min :15 sprint/:45 chill

A. Find 1 rm push press

B. 4 x 5 strict press 

Add 35/25 kb’s with bands to create instability 

You don’t need to add more and more kb’s just add plates to bar as normal

C. Class WOD

D. 

100 ttb for time*

EMOM including start 10/8 cal Assault bike w reset on monitor every round.

E. 

Accumulate 2 min d ball bear hug 100/70

10 ghr 

25 hip extRead More

7.31.18

Warm up:

800 m run

3 rounds 

10 squats 

15 hollow rocks

10 pull-ups

15 push ups

A. 8 rounds

Row 750

1 snatch 225/155

1 Minute rest

B. Hero WOD JT

C. Class

7.30.18

Warm-up:

2k row

25 squats

15 burpees 

A. 3 second pause Back Squat to max

B. 2 front squats emom x 10 min

Start at 225/155

Build if possible.

C. 4 rounds

10 burpees

400 m run

100’ sled push 4×45’s/3×45’s

Rest 2 min

D. Class

7.28.18

Warm up 

3 rounds

Run 200 m

Row 3 min

A. 

Max unbroken pull-ups every 3 minutes for 9 min

B. Power Clean and jerk to max

C. Emom x 5 minutes

6 Box step overs 50’s/35’s+6 wallballs 

At 5 minutes: for time

24 box step overs 

24 wallballs 

D. Class or 30 min Assault

7.25.18

Warm up: 5 rounds

2 min row

15 squats

Hip extensions 

5 kick up to handstand

A. Find a 3 rm pause bench

B. 3×5 seated db strict press w/1 sec pause at the top. Focus on keeping your torso as upright and stationary as possible during the presses.

C. Class

D. 3 rounds

4 min emom

1st min 20/15 cal row

2nd min 25/20 cal row

3rd min max cal row

4th min 15/11 cal row

Rest 3 min