October 2017

(Practice / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, 10 WB, 5-10 push-ups WOD 22 min AMRAP:100 SinglesMB carry 400m50 Butt-ball Squats (if you’re not below parallel sitting to the ball, get a smaller ball)25 Burpees

(Competition / Phosphogenic 1-10 sec bursts)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC passthrough, 10 BB bench press, 10 BB back squats, 10 BB deadlifts SOD 1 15 min to establish a heavy Bench Press SOD 2 15 min to

(Practice / Glycolytic 2-5 min bursts) Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 reverse hanging shrugs, BB forearm-tricep-lat-back mash, 5 BB clean and jerks… WOD 1 4 minutes AMRAPHard Run 400 Meters then remaining of time to get max Pull-ups.

(Practice / Lactate Threshold 8-12 minWarm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, BB forearm/tricep/lat mash, 5 BB push press, 5 BB split jerk SOD 18 minSplit Jerk Strict Press – 3×3Jerk Balance – 3×3Split Jerk – Heavy Single WOD 9 min

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC passthrough, 10 BB bench press, 5 ring push-ups SOD  4×6^ Bench Press AND 4 x 8-12 Ring Push-ups (RX+ elevate feet) (18 min) WOD  Every 3 min

(Competition / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, BB shoulder mash, 5 BB OHP, 5 BB back squats WOD 5 Rounds for Time:400 Meter Run10 Push Presses (135/95)10 Back Squats (135/95)20 V-Ups Post WOD: Ball Mash Mobility

(Practice / Glycolytic (2-5 min bursts)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 BB OHP, 5 BB front squats, 5 BB thrusters SOD EMO the 2 min for 8 min (4 rounds)3^ Thrusters (from the floor) WOD 1 4 min AMRAP5

(Practice / Gymnastics Focus)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 hanging rev shrugs, 15 sec standing skin the cat stretch… WOD For Time (45 min cap)10 Hand Release Push-ups10 Strict Pull-ups8 Hand Release Push-ups8 Strict Pull-ups6 Hand Release Push-ups6 Strict

(Practice / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, BB mash: forearm, tricep, and lat, 10 BB deadlifts, 5 BB thrusters Hero WOD: Andy For Time:25 Thrusters (115/75)50 Box Jumps, (24/20)75 Deadlifts (115/75)1.5-Mile Run75 Deadlifts (115/75)50 Box Jumps (24/20)25 Thrusters

(Competition / OlyNastics)Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, BB mash: forearm, tricep, and lat, 5 hang squat clean, 5 clean and jerk SOD In 18 minutes, build to a heavy Squat Clean double. WOD 5 Rounds:200m Run30 Double Unders