WOD - MONDAY 6/26/17

Mobility: T-Spine/Hips

Part A: 12 min. EMOM
Min 1: Cal. Row (15/12)
Min 2: 20m DB Walking Lunges (45/25)
Min 3: 8 DB Hang Squat Cleans (45/25)

Part B: 4 - 4 - 4 - 4 - 4
Back Squat
Every 90s. all @ approx. 70%-75%

Part C: "MILKY WAY" For Time:
Buy in: 500m Row
15 - 12 - 9 - 6 - 3
T2B
DB Front Squats (45/25) 
Cash Out: 400m Run

Flexibility: Ant. Hips/Lats

WOD - SUNDAY 6/25/17

Mobility: Hips/Ankles/Shoulders

Part A: 10 min. EMOM
Odd: 10 1-Arm DB Snatch 5 each
Even: 10 Pistols - 5 each

Part B: Four Rounds for Time:
10 1-Arm DB OH Squat* (45/25) 2Rx(50/35)
20 1-DB Front Rack Alt. Reverse Lunges - 10 each
300m Run

*1st and 3rd Round OH 1-DB Squat all Right Arm
2nd and 4th Round OH 1-DB Squats all Left Arm

Flexibility:Glutes/Hamstrings/Ant.Hips

WOD - FRIDAY 6/23/17

Mobility: Posterior Chain/Shoulders/Wrists

Part A: Three Sets Not for Time: (increase weight slightly if possible - start w/empty BB)
200m jog
5 each of RDL, Muscle Clean, Strict Press, Back Squat, Front Rack Stretch, Front Squat

Part B: "BEAR COMPLEX"
Five Rounds for Load:
Seven Sets of the Following Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

*There is no time component. *You may rest at anytime between rounds but the bar may not rest on the ground during the seven sets.

Flexibility: Lower Back/Ant. Hips/Shoulders

WOD - WEDNESDAY 6/21/17

Mobility: Shoulders/OH Position/Ant. Hips

Part A: Three Sets Not for Time: (increase weight slightly if possible - start w/empty BB)
5 each of Snatch Grip Push Press, Snatch Grip Push Jerk, OHS, Sots Press, Snatch Balance

Part B: Squat Snatch
(use our new 1 rep numbers for #'s)
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%

Part C:  "JOSH"
SSG Joshua Hager, United States Army, was killed Thursday, Feb. 22, 2007 in Iraq.

For time:
21 OHS (95/65)
42 Pull-ups
15 OHS (95/65)
30 Pull-ups
9 OHS (95/65)
18 Pull-ups

Flexibility: Lower Back/Lats

WOD - MONDAY 6/19/17

Mobility: T-Spine/Hamstrings

Part A: Three Sets Not for Time:
5 BB RDL
10 BB Wide Row
15 Glute Bridge
30s Hollow Body Hold

Part B: Deadlift
(use our new 1 rep numbers for #'s)
*no dropping until the last single
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%

Part C: "GUMMY BEAR"
For Time:
Buy In: 500m row then
21 - 15 - 9
T2B
Box Jumps (24/20)

Flexibility: Hamstrings/Lower Back

WOD - SATURDAY 6/17/17

Mobility: Hips/Front Rack Position/ Shoulders

In Teams of Two Complete the Following:

1-2-3-4-5-6-7-8-9-10
Squat Clean (115/75)
200m run

1-2-3-4-5-6-7-8-9-10
S2OH (115/75)
200 m run

1-2-3-4-5-6-7-8-9-10
Cluster (115/75)
200m run

* Partner 1 performs 1 rep, then Partner 2 performs 1 rep until both perform 10.
* Partner 1 runs 200m then partner 2 runs 200m after each ladder.
* Must complete acending ladders in order
* Both partners must be together at the BB after the run before starting next exercise

Flexibility: Ant. Hips/Shoulders

WOD - FRIDAY 6/16/17

Mobility: Wrist/ Front rack/ Hips

Part A: 3 Sets Not for Time: (increase weight slightly if possible - start w/empty BB)
200m jog
5 each of Snatch Grip Push Press, Snatch Grip Push Jerk, OHS, Sots Press, Snatch Balance

Part B: 7 - 7 - 5 - 5 - 3 - 3
Hang Power Snatch

Part C: "DOUBLE DOWN"
Three Rounds of a 4 min. AMRAP w/3 mins. rest between rounds:

Round 1 - 21 of each
Round 2 - 15 of each
Round 3 - 9 of each

Hang Power Snatch (95/65) 
SDLHP (95/65)
Lateral Bar Hops (over and back is 1)

Score each Round.

Flexibility: Calves/Forearms

WOD - THURSDAY 6/15/17

Mobility: Shoulders/Hips/ Wrists

Part A: 7 - 7 - 7 - 7 - 7
Overhead Squats
*work on technique and ROM through the reps

Part B: "1-ARM BANDIT"
Four Rounds for Time:
20 KBS (2/1.5)
20 OH 1-DB Walking Lunges (45/25)*
*1st and 3rd Round OH 1-DB Walking Lunges all Right Arm
2nd and 4th Round OH 1-DB Walking Lunges all Left Arm

Flexibility: Lower Back/ Shoulders/Glutes

WOD - WEDNESDAY 6/14/17

Mobility: Shoulders/Front Rack Position/Hips

Part A: Three Sets Not For Time:
3 Wall Walks
15 GHD Situps (25 Butterfly)
10 DB Strict Press

Part B: Push or Split Jerk
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%

Part C: 8 min. AMRAP
10 S2OH (115/75)
30 DUs (scale 90 singles)

Flexibility: Shoulders/ Glutes/Quadriceps

WOD - MONDAY 6/12/17

Mobility: Front Rack Position/Wrists/Hips

Part A: 10 min. EMOM
Odd: 10 KB SDLHP
Even: 12 Squat Jumps

Part B: Power or Squat Clean (use our new 1 rep numbers for #'s)
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%

Part C: "BLACKJACK" For Time:
21 - 15 - 9
Power Clean (95/65) 2Rx (115/75)
Lateral Bar Over Burpees

Flexibility: Ant. Hips/IT Bands

WOD - SATURDAY 6/10/17

Mobility: Hips/Ankles/Shoulders

PARTNER WOD - In teams of 2 complete the following:
Part A: 15 min. AMRAP
15 Wall Balls
200m run
15 Box Jumps Overs (24/20)

5 mins. rest into

Part B: 15 min. AMRAP
15 DB Thrusters (45/25)
30 DUs
15 Burpees

*Partners must alternate tasks. 
Partner A completes 15 Wall Balls then Partner B completes 200m run then Partner A performs all 15 Box Jump Overs. Then Partner B performs all 15 Wall Balls and so on. Same for Part B.

Flexibility: Chest/Shoulders/Calves

WOD - FRIDAY 6/9/17

Mobility: Shoulders/OH Position/Hips/Ankles

Part A: Three Sets Not for Time:
10 DB Single Arm Row into
20m DB Waiter carry
repeat with other arm
30s Couch Stretch each side

Part B: "BETTER"
Three Rounds For Reps
90s. Alt. 1-Arm DB Snatch (50/35)
90s. Butterfly Situps
90s. 1-DB OH Alt. Reverse Lunges (50/35)
90s. rest

Flexibility: Lower Back/Glutes