May 2017

(Practice / Phosphogenic)Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows & 10 push-ups SOD 1 5 x 8 BB Floor Press & 5 x 5-7 BB roll-outs WOD 1 Tabata Wall Balls Rest 3 min WOD 2 Tabata RKBS (70/53)

(Practice / Gymnastics Focus)5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, and 10 BB straight legged deadlifts SOD Back Squat – 1 x 3 (65 %) > 1 x 3 (70%) > 1 x 3 (75%) > 1 x 5 (70%) 1 x 5

(Practice / Lactate Threshold 8-12 min)Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, and 10 each of TVW SOD DB Standing OHP 4 X 8^ AND 3 x 10-15 GHD Sit-ups (18 min) WOD 5 Rounds:10 V-ups20 DB Snatches (10/arm) (50/35)40 Double Unders

(Practice / Glycolytic 2-5 min bursts)Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 push-ups, 10 BB OHP and 5 power snatches. SOD Bench Press: 1 x 10 (65%) > 1 x 10 67% > 1 x 10 (70-72%) (15 min) WOD 1 4 minute AMRAP12

(Practice / Gymnastics Focus)Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, 10 push-ups, 10 feet together air squats. SOD 10 Min EMOMOdd min: 10 Ring Rows (elevate feet for more challenge)Even Min: 3-5 Single Legged KB/DB Romanian Deadlifts per leg WOD 10 minute

 (Practice / Lactate Threshold 8-12 min)Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, 10 BB straight legged deadlifts and 10 BB power clean and jerks. WOD 1 8 min AMRAP10 Power Clean and Jerks (135/95)15/12 Calorie Row WOD 2 6 minute TabataOdd round:

(Mental Toughness / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, 10 push-ups, 10 BB deadlifts WOD For Time: (Bars taken from the floor) 20 Forward Stepping Lunges (135/105 (10/leg)-800m Run30 Push-ups5 Tire Flips20 Front Squats (155/115)-600m run30 Push-ups5 Tire Flips20 Back

(Practice / OlyNastics)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 30 jump rope, 15 wall squats, 10 ring rows, and 10 BB strict overhead press… SOD Deadlift: 1 x 10 (65%) > 1 x 8 67% > 1 x 6 (70-72%) AND 3 x 3-5 Snatch Balance (Empty BB

(Competition / Gymnastics Focus)Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, and 10 push-ups. SOD 1 x 5 (65%) > 1 x 1 (75%) > 1 x 3 (70%) > 1 x 1 (80%) > 1 x 3 (75%)> 1 x 1 (85+):

(Practice / Lactate Threshold 8-12 min)Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, and 10 push-ups. SOD 5 x 6^ Pendlay Row AND Handstand Practice (holds / walking etc…) (18 min) WOD For Time: 1 to 50 and back to 11 Minute Handstand