July 2018

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 30 sec PVC pass thru’s, 5 PVC or BB high hip power snatches, 5 PVC or BB hang power snatches, 5 PVC or BB power snatch, 5 PVC or BB OHS, 5 BB squat snatch SOD Use 15 […]

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec row, then 3 rounds of: 10 air squats, 5 fwd lunges per leg, 5 push to downward facing dog, then 10 BB front squats SOD 3 x 10^ Front squats AND 3 x 15-20 Tubing tricep kickbacks WOD

(Practice / OlyNastics) WOD Review: 8 min Then group warm up all together: 60 sec row, 2 pole body weight box push, 10 BB push jerks, 10 air squats, 15 sec HS hold, 200m jog SOD  10 min EMOM of 2 pole body weight box push (work with a partner) WOD  For time:21 Push Jerks (135/95)

(Competition / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 30 sec wall squats, 20 sec push-ups, 20 sec hanging shrugs, 20 sec BB front rack stretch, 20 sec BB Pendlay row, 3 BB cycles of SOD complex, then 6 more min on the clock to

 (Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 200m jog, 10 air squats, 10 push-ups, 10 straight legged sit-ups, 10 hanging shrugs, 10 BB power snatch, 10 BB or PVC OHS SOD 3 x 5 OHP & 3 x 5-8 Rope knees to elbows/stomach  WOD  2 Rounds for time400m Run4

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec tubing back flies, 5/leg rev stepping lunges, 10 straight legged sit-ups, 5 DB snatch to OHS per arm (lighter wt), 10 hanging shrugs SOD 3 x 6/leg^ Pitcher squats &

(Competition/ Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec BB front rack stretch, 20 sec BB thrusters, 20 sec BB sumo dead high pull, 20 sec low RKBS. WOD “Victoria” Victoria Soto was one of the teachers killed while attempting to shield her

(Practice / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec PVC good morning, 20 sec PVC deadlift, 20 sec PVC pass thru, 20 sec PVC power snatch, 10 sec hanging shurgs, 10 sec mini kip, 1 emtpy hand Turkish get-up / side WOD 1 &

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 5 BB OHP, 5 BB push press, 5 jerks, 10 feet together air squats, 20 sec handstand hold SOD 18 min to complete3×3^ Strict OHP3×2^ Push Press3×1^ Jerk (split or push)

(Competition / Lactate Threshold)WOD Review: 8 min Then group warm up all together: 200m jog, 10 leg swings/leg, 5 inchworm walkouts, BB front rack stretch, 5 power cleans, 5 front squats, 5 squat cleans, 5 push press, 10 hanging shrugs SOD Back Squat 5,5,5,3,3^ and 3 x 10 Rower pike-ups (20 min)  WOD For Time:25/20