May 31, 2018

Warmup
500m Row

Squat Therapy 
Good Mornings
4 Dive Bombers
1:00m in bike 

Skill
Clean and Jerk - Build to a tough single

WOD
500m Row Then,

5 rounds:

6 STO, 155/105

8 Front rack lunge steps

10 Box Jumps 30/24

then

500m Row

May 31, 2018

Warmup

500m Row 

Squat Therapy

4 Dive Bombers

1:00m Plank 
Foam Roll

Skill
24 min EMOM

Min 1 - 4 Muscle ups/10 pull-ups + 10 Pushups 
Min 2 - :50 sec plank 
Min 3 - 4 laps around the rig 
Min 4 - 15 Ring Dips 
Min 5/6 - 30/ 22 Cals on the Bike 

WOD 
7 Min AMRAP 
7 Hang...

May 30, 2018

Warmup
400m Run 
Squat Therapy
1:00m Plank 
4 Dive Bombers
Foam Roll 

WOD - Partner WOD (30:00m AMRAP)
100 Power Wallballs 
100 Burpees
100 Clean and Jerks 95/65
100 Abmat Situps 
100 Snatches 
*with the remaining time AMRAP Cals on Rower while 1 partner is running 20...

May 29, 2018

Warmup
500m Row
Squat Therapy
4 Dive Bombers
1:00m Plank 
30 GHD Back Extensions

Skill

1 Strict Press + 2 Push Press + 3 Push Jerk 
Build in complex 


WOD
With a 25 minute clock,

10-8-6-4-2-4-6-8-10 Reps for time:

T2B

Double kettlebell front squats, 1.5/1

Deadlift...

May 25, 2018

Warmup
500m Row
4 Dive Bombers
1:00m Plank
30 GHD Situps

Skill

15 Min EMOM
1 - 10 T2B 
2 - 15/12 Cals on Bike 
3 - Farmers Carry down and back 2/1.5

WOD
10 snatches 50/35

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 s...

May 23, 2018

Warmup
500m Row 
Squat Therapy
4 Dive Bombers

20 Pullups 
Foam Roll

Skill
Snatch - Build to a triple TNG

WOD
6 Rds 
6 Deadlifts 275/155
16 Wallballs 
200m Run 

May 23, 2018

Warmup
500m Row
Squat Therapy
4 Dive Bomvers
Skin the Cat

Skill

Backsquat  5 x 3
Strict Press 5 x 3 

WOD
12 Min AMRAP
20 Thrusters 45/35

15 Abmat Situps 

10 Box Jumps 24/20
 

May 21, 2018

Warmup
4 Dive Bombers
Squat Therapy
15 Chin Ups 
1:00m Plank 
Foam Roll 

40 Min EMOM 
1 - 1 Rds of Cindy (5 Pullups, 10 Pushups, 15 Squats)
2 - 50 Double Unders
3 - :30 Sec Wallsit 
4 - 3 Laps around the rig 

5 - 15/12 Cals on Rower
6 - 20 Hollow Rocks 
7 - 2 Rope...

May 21, 2018

Warmup
400m Run 
Pushup Complex
4 Dive Bombers
30 GHD Situps 
1:00m Plank
 
Skill 

(12:00 min time cap)
30 Squat Clean and Jerks 185/135

WOD
400m Run 
10.9.8.6.5.4.3.2.1
Power Snatch 75/55
Pullups 
400m Run 

2018 Regionals 

We would like to say thank you to all who have...

May 18, 2018

Warmup 

500m row 

Push-up complex 

Squat therapy

4 dive bombers

Foam roll 

Skill

1 squat clean 

1 front squat 

1 jerk 

16 mins to build in complex 

Wod 

10 rds 

10 power wallballs 

12 abmat sit-ups 

14  single arm push press 50/35

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