WOD - WEDNESDAY 8/16/17

Mobility: Calves/Warm Up Movements

“HIS FORTIES, MY TWENTIES“

For Time (40 min cap): 
Buy in: 120 DUs (scale 30 DU attempts - no singles)
40 Pull-ups
40 Box Jumps (24/20)
40 Push Ups
40 Box Jump Overs (24/20)
40 T2B
40 Burpees
- then
Repeat all movements at 20 reps each
Cash Out: 120 DUs (scale 30 DU attempts - no singles)

Flexibility: Foam Roller Lower Body/IT Bands/Calves

WOD - MONDAY 8/14/17

Mobility: Shoulders/Ankles

Part A: Two Sets not for Time:
3 KB Turkish Get Up-L
10 KB Suitcase DL into
20m Suitcase Carry
10 Single Arm KB Front Squats
Repeat on R

Part B:  9 min. EMOM
2 Push Press
*escalating to work up to heavy double (90%)

Part C: “HOLY BALLS” 
For Time:
40 Wall balls (20/14)
2Rx (30/20)
800m run
40 Wall balls (20/14) 2Rx(30/20)

Flexibility: Ant. Hips/Shoulders

WOD - SATURDAY 8/12/17

Mobility: Warm up Movements

Partner WOD - In Teams of Two Complete the Following:

Four Rounds for Time:

20 KBS (2/1.5)
200m Run
20 Burpees
40 DUs (150 singles)

Partner #1 must complete all reps of the exercise before switching.  For example, #1 completes all 20 KBS, then #2 completes the 20 KBS. #1 runs 200m, #2 completes runs 200m. 

Flexibility: Shoulders/Chest/Calves

WOD - FRIDAY 8/11/17

Mobility: Posterior Chain/T-Spine/Shoulders

Part A: Three Sets not for Time:
10 Prone T's
20 SL Hollow Body Kicks
30 Glute Bride Pulses
40s Hollow Body Hold

Part B: 4 - 4 - 4 - 4 - 4
Deadlift
@ approx. 70%-75%
escalate if form allows
*no dropping

Part C: OPEN WORKOUT 13.2
10 min. AMRAP
5 S2OH (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

Flexibility: Lower Back/Hamstrings/Calves

WOD - TUESDAY 8/8/17

Mobility: Lats/Ankles

Part A: 10 mins. Skill Work
Athlete's Choice
Kipping Pullups
Butterfly Pullups
Muscle ups

Part B: "FOUCHER" (from 2/4/16)
For Time:
200 Double Unders (scale 600 singles)*
100 Pull Ups*

*Must attempt 10 DU every time you begin before singles. 
*Only 50 singles max before you must break.
*Every time you break
10 Wall Balls (20/14)

Flexibility: Lats/Calves

WOD - MONDAY 8/7/17

Mobility: Hips/Ankles/Front Rack Pos.

Part A: 9 min. EMOM
Min. 1: 10 Box Step Taps - 5 each leg
Min. 2: 30s. KB Goblet Squat Hold
Min. 3: 12 Box Jumps (24/20)

Part B: 4 - 4 - 4 - 4 - 4
1 1/4 Front Squat
Every 90s.
@ approx. 70%-75%
escalate if form allows

Part C: "GANDALF"
For Time:
10-9-8-7-6-5-4-3-2-1
KB Goblet Squat (2/1.5)
Burpee Box Jump (24/20)

Flexibility: Ant. Hips/Chest

WOD - SUNDAY 8/6/17

Mobility: Wrists/Shoulders

"E - I - E - I - O"
For Max Reps and Time:

On a 5 min. running clock:
200m Farmers Carry (45/25)
AMRAP HSPU until the 5 min mark
at 5 min - 200m Farmers Carry (45/25)
AMRAP HSPU until the 10 min mark
at 10 min - 200m Farmers Carry (45/25)
AMRAP HSPU until the 15 min mark
at 15 min For Time:
200m Farmers Carry (45/25)
50 OH HR Push ups
50 Pull Ups

Flexibility: Forearms/Shoulders

WOD - SATURDAY 8/5/17

Mobility: Hips/Hamstrings/Ankles

In Teams of Two Complete the Following:

"HUMPTY DUMPTY"

30 min. AMRAP
In teams of two complete the following:
300m run
20 Wall Balls (20/14)
20 Box Jumps (24/20)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 300 meters, Partner B will perform 20 Wall Balls, Partner A will perform 20 Box Jumps. Then Partner B will run 300 meters – and so on for 30 minutes.

Flexibility: Hamstrings/IT Bands/Calves

WOD - FRIDAY 8/4/17

Mobility: Wrists/Shoulders

Part A: Three Sets not for Time:
200m Run
30 Mountain Climbers - total
40s Couch Stretch - each

Part B: 10 min. EMOM
1 Cluster
*escalating weight

Part C: "STAR LIGHT STAR BRIGHT"
Three Rounds For Time (12 min. cap):
20 DB Thrusters (45/25)
5 MU - Bar or Ring (scale 8 C2B/Pullup/Burpees)
*no dropping DBs - immediate 5 burpee penalty

Flexibility: Ant. Hips/Lats

WOD - TUESDAY 8/1/17

Mobility: Posterior Chain/T-Spine

Part A: Three Sets not for Time:
15 SL Glute Bridge Pulse - each leg
10 SL RDL - each leg
10 light plate T's

Part B: 3 - 3 - 3 - 3 - 3
Deadlift @85% across
*NO dropping b/t or after last rep

Part C: "JACK BE NIMBLE"
For Time (15 min. cap):
600m Run
10 Deadlifts (225/155)
10 Burpees
400m Run
8 Deadlifts (225/155)
8 Burpees
300m Run
6 Deadlifts (225/155)
6 Burpees
200m Run
4 Deadlifts (225/155)
4 Burpees

Flexibility: Lower Back/Hamstrings

WOD - MONDAY 7/31/17

Mobility: Shoulders/Front Rack Pos./Ankles

Part A: Three Sets not for Time all with empty BB:
5 Muscle Clean
5 Front Rack Stretch
5 Good Morning
5 BTN Strict Press
5 Front Squat

Part B: Five Sets of:
1 Push Press into 1 Jerk
*escalating weight

Part C: "TEN LITTLE FINGERS"
For Time (10 min. cap):
Buy In: 500m row into
Ten Rounds of:
5 Push Press (95/65)
5 Front Squats* (95/65)
*5th Front Squat can be a Thruster for your 1st Push Press

Flexibility: Ant. Hips/Shoulders