May 2018

(Practice / OlyNastics)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec BB front squats, 30 sec high hip power clean into a front squat, 30 sec BB or PVC hang power snatch into OHS SOD 5 sets of each: (18 min)1-5 Muscle-ups (Mod with 5-10 […]

(Competition / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 40 sec jump rope, 30 PVC pass thru, 30 sec PVC good mornings, 20 sec push-ups, 20 sec BB straight-legged deadlifts, 20 sec deadlifts, 20 sec front rack stretch, 20 sec BB thrusters SOD 5 sets of: (18 min)10 Bench

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec TVWQ, 20 sec light AKBS, 20 sec hanging shrugs, 20 sec handstand hold SOD Every minute, on the minute, for 12 minutes:Min 1, 4, 7 and 10: 8-10 Ring rows (elevate feet if needed)Min 2, 5, 8

(Memorial Day: Community Murph)7:30 am option OR 9:30 option. Cookout around 10:30 (all are welcome – Pot Luck: we’ll be cooking up hamburgers, hot dogs and chicken) WOD Review: 8 min right into community warm up: Then National Anthem WOD Begins: 7:50 or 9:50ish For Time1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile RunRX =

(Practice / Gymnastics Focus) WOD Review: 8 min Then group warm up all together: WOD  On the minute for 18 minutes:Minutes 1-6:Odd min: 7 Thrusters (95/65) (50+ & Scaled: 75/50)Even min: Max reps: Toes to Bar (Mod: knees to chest/hips or V-ups)Minutes 7-12Odd: 7 ThrustersEven min: Max reps: BurpeesMinutes 13-18:Odd min: 7 ThrustersEven min: 200m Run

(Competition / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec butt-ball squats, 30 sec MB squat cleans, 30 sec BB push press, 20 sec BB sumo dead high pull, 5 box jumps or 6 steps ups SOD EMOM: 3x through (9 min total)10 WB Ab-mat

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 200m jog, 15 leg swing/leg, 10 plate counter weight air squats, 10 BB pause back squats, 10 hanging shrugs, 5-10 sec chin over bar hold SOD 5 x 3^ Back Squat AND 4 x 15 Tubing Bent over Swimmer Rows (18 min)

(Competition / Phosphogenic 1-10 sec bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 30 sec wall squats, 20 sec hanging shrugs, 20 sec handstand hold with a shrug, 5 BB or PVC high hip power snatch, 5 hang power snatch, 5 OHS

(Practice / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 30 sec wall squats, 20 sec alt lunges, 20 sec hanging shrugs WOD 1 3 sets of: Work for 5 min and then recover 3 min (21 min total)10

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: jog down and back, 15 air squats, jog down and back, 5 inchworm w/push-up, skip down and back, 5 fwd lunges/leg, 10 BB front squats, 5 BB jerks SOD  4 x 5^ BB Sumo Deadlift High Pull AND 4 x