02.03.18

Make up Strength/Skill WOD: Teams of 3 AMRAP 25:00 600m Row (each 200m) 15 TTB 21 HSPU- sub box or downward dog hspu 30 DUs each or 60 singles each 60 Front squats RD1- 75/55 RD 2- 95/65 RD 3- 115/85 RD 4- 135/95 * divide up reps as needed except the row and the double unders. Always 1 work 2 rest

02.02.18 The Open 18.0

Warm Up:Row or Bike 400m 6 TGU- 3 each side Row or Bike 300m 4 TGU- 2 each side Row or Bike 200m 2 TGU - 1 each side

Mobility: get into a lunge position- kneel tall, don't lunge forward, pull hips under and squeeze the glutes. Hold this stretch for :30 each side, contracting and releasing every :05.

get into a spiderman lunge position- leave back leg off the ground, with the leg out front, take the opposite hand on the knee and drive the knee out while keeping the foot flat on the ground. Contract as hard as you can and then relax. Do this for :30 each side.

banded lat stretch x :30 each side

Barbell Warm-Up With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Close Grip Overhead Squats x 3 reps Snatch Balance x 3 reps Tall Snatch x 3 reps Snatch x 3 reps

Skill: snatch 10:00 EMOM mins 0-2 snatch pull + power snatch @ 60% mins 3-5 power snatch + snatch @ 65% mins 6-9 snatch @ 70-75%

WOD

Open 18.0 21-15-9 DB snatches 50/35 35/20 Burpees over the DB- no stepping out of the burpee for RX

02.01.18

Warm Up:Two sets of: Row x 500 Meters @ light pace Kettlebell Swings x 15 reps Goblet Squats x 10 reps

then...

2 sets of:

Banded Good Mornings x 10 reps Reach Thrus x 5 reps

Skill: Front squats 4 sets of 3 reps front squat every 90 seconds set 1- 70% set 2- 75% sets 3-4 - 80%

Take 5-8:00 to warm up cleans and push presses

WOD: compare score from 5/12/17 10:00 AMRAP 1 rep deadlift 115/75 75/55 1 rep hang power clean 1 rep front squat 1 rep push press *keep the complex unbroken, rest between sets *OTM starting at 0:00 complete 5 burpees *record total complexes completed

01.31.18

Warm Up:Two sets of: Row 250 Meters Burpees x 5 reps KB Deadlift x 10 reps then...

Inchworm + Scap Push-Up + Press-Up x 5 reps Ring-Rows x 15 reps

then...

Rear Delt Warm Up--using the yellow stretch cords on the wall ball rack Two sets of: T Raises x 10 reps Y Raises x 10 reps I Raises x 10 reps

Primer: handstand skills

Option A:

EMOM 6:00

min 1- back-to-wall donkey kicks x 10 reps https://www.youtube.com/watch?v=yTqwsG79524&feature=youtu.be min 2- wall climb x 2 reps min 3- wall slide x 5-7 paces each side- start back to wall and handstand walk to your left and right

Option B: EMOM 6:00 min 1- single leg thigh taps on a box x 10 reps each thigh min 2- shoulder taps x 20 reps- on the ground in a plank, reach up to shoulder- opposite hand to shoulder

WOD 4 RFT 250m Row 2 x 30' suitcase carry 1.5 pood 20 x abmat sit ups 15 x box jumps

01.30.18 Finding Our Heavy C & J

Warm Up:200m row 10 Russian baby makers 10 PVC pass thrus 10 PVC tall cleans 10 PVC OHS 200m row 10 spiderman lunges 10 slow front squats- empty barbell 10 strict press- empty barbell

Mobility: Banded lat stretch x :45 each side Wall squat hold x 1:30 Wrist stretches x :30 each position Tricep smash on racked barbell x 1:00 each side

Skill: clean & jerk 3 sets of 3 tall jerks + 3 tall cleans- start with empty barbell to move to light load then... 3 sets of 3 jerk balances + 3 high hang squat cleans- start with light load and build

*tall jerk- stand tall with the bar pressed to the top of the forehead. As the feet transition, punch against the bar with the arms to push down into a quarter squat depth. Move head back through the arms and lock out the same time the feet reconnect with the ground. Hold the receiving position for 3 seconds. *jerk balance- begin with feet in partial split position. Dip and drive bar straight up, keep the back foot planted and lift the front foot to step out into the full split length.

WOD 7:00 EMOM 1 rep C& J 1- @ 50% 2- @55% 3- @60% 4- @65% 5- @70% 6- @75% 7- @80% then... E2M 1 rep C&J 1 @ 84% 1 @88% then 5 sets of heavy singles

01.29.18

Warm Up:Two sets of: Assault Bike x 10 Calories Air Squats x 10 reps Push-Ups x 10 reps Hollow Rocks x 30 seconds

Mobility: :30 couch stretch right side :30 deep squat with plate- rocking between sides :30 couch stretch left side :30 each side ankle stretch with plate- in the lunge position with the front foot on the plate

Skill work: pistol progressions Spend 10:00 working on progressions for your pistol 1. foot behind on the ground- move closer to wrapping it 2. foot behind wrapped around opposite ankle 3. squat to an elevated surface 4. candlestick roll to one leg 5. sit on box but no roll forward 6. stand on box and toe slide off the back of the box 7. parallettes to help get out of the full pistol 8. weight to counter balance

Skill: OHS 3 sets of 2 reps pause OHS start with an empty bar and pause at the bottom of the squat for :02-:03 then.. 5 sets of 1 rep with a :02 pause at the bottom 35%, 40%, 45%, 50%, 55%

Cluster Warm Up- one round with an empty bar, one round with light weight

5 clean grip RDL 4 clean pulls 3 push press 2 front squats 1 cluster

WOD For Time 30 Clusters 95/65 30 Cal Bike

01.27.18

Make up Strength/Skill WOD: Teams of 4 2 Work, 2 rest 100 Deadlifts 155/115 21 Bar muscle ups 21 Burpee box jump overs 24/20" 80 Thrusters 95/65 15 Bar muscle ups 15 Burpee box jump overs 60 Power snatch 95/65 9 Bar muscle ups 9 Burpee box jump overs *Scale for the bar muscle ups will be 2 pull ups and 2 dips per 1 bar muscle up