August 2018

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 5 TVWQB, then 3 rounds of: 10 BB bench press, 10 BB deadlifts, 10 hanging shrugs, 5 handstand shoulder shrugs  SOD 4 x 7^ Bench press AND 4 x 4^ Deadlifts (18 min) WOD […]

(Competition / Lactate Threshold)WOD Review: 8 min Then group warm up all together: 30 sec dubs, 20 sec TVWQ, 30 sec PVC pass thru, 5 BB high hip muscle snatch, 5 BB snatch balance, 5 BB power snatch, 5 BB squat snatch WOD prep: 10 min3 x 2 TNG Power or Squat snatch at less

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 200m jog, 10 leg swings/leg, 1 pole reverse bear crawl, 1 pole forward spider-man crawl, then 2 rounds of: 5 BB back squats, 5 BB thrusters, 5 RKBS WOD For max reps (post 3 scores):0:00 – 10:00: 1 mile Run > Max

(Practice / Phosphogenic)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, 30 sec PVC pass thru, 15 sec TVWQB, 5 BB back jerks, 5 BB OHS SOD EMOM for 15 min1-3 Overhead Squat (Max 4 weight jumps / those staying lighter do 2-3 reps) (Share a bar/rack

(Practice / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 15 sec TVWQB (back flies), then 3 rounds of: 5 feet together air squats, 5 BB front squat, 5 BB power cleans, 5 BB push jerks, 5 hanging shrugs SOD 3 x 10^ OHP (50-60%) &

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 30 sec bike, 30 sec row, 5 TVWQ, then 3 rounds of: 10 BB bench press, 5 hanging shrugs, 5 low RKBS SOD 5 x 5^ Bench press & 3 x 5^ Chin-ups (Mod: 3 x 2 Negatives)  WOD 5

(Practice / OlyNastics)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec handstand hold, 20 sec front rack stretch, 20 sec BB front squats, 20 sec BB power snatch, 25 foot reverse bear crawl WOD For Time:30 Deadlifts (275/185) (50+ 185/105)15 HSPU (Mod: Yoga push-up or Box pike push-up)20 Front

(Competition / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 20 sec wall squats, 30 sec PVC pass thru, 5 reps of TVWQ, 5 BB OHP, 5 BB push press OR jerk, 10 hanging shrugs, 5 step-ups/leg WOD  For TimeBuy-in: 50 Burpees (reps 1-20 over BB laterally, 21-40

(Practice / Glycolytic (2-5 min bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC passthru, 20 sec box step-ups, 20 sec BB hang power clean, 20 sec forward lunges, 200m jog WOD  For time:Buy-in: 1000m Row 3 min rest Then: 10 – 20 – 30DB snatch (total)Box jumps

(Competition / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 200m jog then 3 rounds of 10 BB back squats, 7 push-ups, 10 sec BB front rack stretch, and 5 strict knees to chest SOD 5 x 5^ Back squat & 5 x 10 Ring push-ups (18 min) WOD For time with