08.25.16

Skill: clean pause pulls purpose of pausing in different positions before pulling is to reinforce when we transition between quads to hamstrings 1. strong back- stay strong 2. constant pressure in feet until fully extended 3. shoulders in front of bar

4 sets clean pause pulls 1-2 reps @80-90% 1RM clean 1x pause 1" off floor then high pull 1x below the knee then high pull 1x above the knee then high pull 1x high hang then high pull

Skill: clean lift offs 80-100+% 4 sets of 3 reps

WOD: 30 Cleans for time @75% 1RM then 1 mile run for time- look at the map of the new route

08.24.16

Mid-Line Stabilization slow mountain climbers on slam ball 3 sets of :30 max effort :30 rest

Skill: jerks warm up: 3 sets of 5 reps split press 45/35 3 sets of 3 reps behind the neck jerk 95/65 3 jerks @ 50-60% 3 jerks @ 60-70% 2 jerks @ 70-75% 2 jerks @ 75-80% 1 jerk @ 80-85% 1 jerk @ 85-90%

WOD: 12-9-6 HSPU Box jump overs 24/20" Thrusters 95/65- try for unbroken

08.23.16

Skill:Deadlift 6 sets of 4 reps @ 80-85%

Skill: Snatch Every :90 for 5:00 3 x snatch balance 60-65% 1RM Every :90 for 5:00 3x high hang snatch 70-75% 1 RM

WOD: 4 RFT 6 Tire Flips 16 DB snatch 55/40 60 Flutter kicks

08.22.16

Primer: Single leg banded good mornings x 10 pulses each leg https://www.youtube.com/watch?v=VtTvEwawy10&list Shoulder open with PVC or racked barbell x :30 Banded pec stretch x :30 each side Ankle mobility in a lunge with the knee next to the other foot. Weight on the quad of the ankle you are stretching x :30 each side

WOD: 21-15-9 OHS 125/85 Bar facing burpees

Conditioning: 50/40 cal row 400m farmer carry with KBs 52/35 50/40 cal row

08.20.16

WOD:Buy In: 200m sled pull with 2 plates then 3 RFT 10 sumo DL 185/125 15 pull ups sub ring rows Rest 2:00 1 RFT 40 cal row 30 sit ups 20 power cleans 135/95 then Cash Out: 800m Run *feel free to switch order on the buy in and cash out

08.19.16

EMOM 6:00 odd mins: 2 strict press + 2 push press even mins: side step ups with weight in hands x 5 reps each side

Primer: Bent over rows 3 x10 reps with barbell Xiaopeng x 6 pass thrus https://www.youtube.com/watch?v=QG4TBbOefE4&list

WOD: Run 400m S2OH x 15 reps 135/95 or 115/75 Run 400m S2OH x 10 reps 155/105 or 135/85 Run 400m S2OH x 5 reps 185/115 or 155/95

08.18.16

Mid-Line Stabilization: Three sets of 30 second: Hand plank shoulder taps x max reps Rest 60 seconds between sets

WOD: 10,9,8,7...2,1 KB swings 52/35 single side KB carry 100' Goblet squats with KB single side KB carry 100' reps start at 10 first round then 9 reps and so on until you reach 1 rep swing and squat distance on carry remains the same