April 2018

(Competition/ Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec banded squats (below knee cap), 30 sec PVC pass thru, 20 sec TVW, 30 sec power cleans, 20 sec BB jerks, 30 sec hanging shrugs WOD  For Tme:800m Run15 Clean & Jerks (135/95)3 Rope Climbs600m Run12 Clean & […]

(Practice / Phosphogenic 1-10 sec bursts)WOD Review: 8 min Then group warm up all together: 200m run, 10 pushups, 5 lateral lunges/side, 5 fwd lunges/leg, 10 TVW’s, 10 BB front squats, 10 jerks, 10 BB bench press SOD 1  EMOM for 10 minOdd: 6-8 Bench PressEven: 30” Box Jumps (Men=7 / Women=4) SOD 2  EMOM

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 40 sec jump rope, 30 sec wall squats, 20 sec leg swings / leg, 20 sec handstand hold, 20 sec hanging shrugs, 20 sec push-ups SOD 3x of each: (16 min)5^ Goblet Reverse Stepping Lunges/leg (KB or DB)15^ Dumbbell Romanian Deadlifts (2

(Competition / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec BB Romanian deads, 30 sec BB deadlifts, 20 sec BB front rack stretch, 20 sec BB thruster, 20 sec BB hang power clean, 20 sec sumo dead high pull SOD 5 x 3^ Deadlift AND

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: jog up and back, 15 air squats, jog up and back, 5 lateral lunges/side, skip down and back, 10 push-ups, side shuffle down and back, 5 inchworm walkouts WOD 1 1 mile run (2 x 800’s for RX)*(Separate score on the board)

(Practice / Glycolytic 2-5 min Bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec TVW, 2o sec plate back flies, 20 sec hanging shrugs, 20 sec handstand hold, 30 sec PVC pass thru, 30 sec PVC snatch, 20 sec push-ups WOD  4 x 5 min AMRAPs with 3 min

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 30 sec wall squats, 20 sec per leg bench pitcher squats, 20 sec plate TVW, 20 sec handstand hold, 20 sec hanging shrugs SOD  Every 3 minutes, for 15 minutes (5 sets) of:3 2-Sec pause Front Squats @

(Competition / Lactate Threshold)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec plate TVW, 30 sec PVC pass thru, 20 sec RKBS (light), then right into Skill Review: Turkish get-up practice with light DB or KB (4-6 min) SOD With a 12 minute running clock complete 2-4 sets of:2×3^/arm

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec/arm banded lat stretch, 30 sec BB deadlifts, 20 sec hanging shrugs, 20 sec tubing back flies WOD  30 min AMRAP 5 Deadlifts (275/185) (205/135)400m Run5 Rope climbs (Mod: 2 rope pulls or 2

(Competition / OlyNastics)WOD Review: 8 min Then group warm up all together: jog down and back, 15 air squats, jog down and back, 10 push-ups, skip down and back, 10 sit-ups, side shuffle down and back, 10 PVC pass thru, 10 PVC power snatch, 10 PVC power cleans SOD  3 sets of each: (18 min)10^