Warm up:

Jog 300m or row 400m, then grab a PVC

5 ea from power position

Snatch pull

Snatch high pul

Muscle snatch

Power snatch

OH squat

5 ea from above the knee hang

Snatch pull

Snatch high pul

Muscle snatch

Power snatch

OH squat

Strength: 15 min EMOM

Hang Power Snatch

*warm up to approx 70%, may increase throughout but do not compromise form or bar speed.

WOD: 3 RFT, 12min cap

10 alternating DB snatches (50/35)

50 ft OH lunges (50/35)

10 alternating DB snatches (50/35)

50 ft OH luges (50/35)

100ft sprint (50ft x 2)

Accessory: 3 x 30 sec ea

Pigeon pose

Supine hip internal rotation

Warm up: 2 Rounds

5 Good mornings

5 single leg RDL’s 

10 Big singles

10 fast singles

15 DU’s or 2 x 10 penguin claps

15 Air squats

Strength: 12 min EMOM

Snatch grip halting DL with 3 sec pause

* 6 min to warm up to starting weight, double overhand grip required, hook grip recommended

WOD: 3 RFT, 21 min cap

75 DU’s

50 WBS

25 Cal Row

Accessory: 3 Rounds

Quadraped T-spine rotation – 6 slow breaths / side

Downward dog calf stretch – 30 sec / side

Thursday 6/13/19
Warm up: 2 Rounds5 Good mornings5 single leg RDL’s 10 Big singles10 fast singles15 DU’s or 2 x 10 penguin claps15 Air squats
Strength: 12 min EMOMSnatch grip halting DL with 3 sec pause* 6 min to warm up to starting weight, double overhand grip required, hook grip recommended
WOD: 3 RFT, 21 min cap75 DU’s50 WBS25 Cal Row
Accessory: 3 RoundsQuadraped T-spine rotation – 6 slow breaths / sideDownward dog calf stretch – 30 sec / side

Warm up: 2 Rounds9 KB DL6 KB Prying goblet squats3 x 3 way lungeBear crawl 50 ft
Strength: Front SquatA) 12 min to establish 1RM for 5 sec pause front squatB) 12 min to complete 12 front squats using weight from (A). Break up as needed
WOD: 5 RFT, 10 min cap9 DL (155/105)10 Box step ups (24/20)
Accessory: 3 x 30 sec eaCouch stretchHamstring stretch

Warm up: 3 rounds
12 Mountain climbers
9 Squat thrusts
6 bent over flys (light & controlled)
3 Pike Push ups

Strength: Banded Barbell Row
6 x 4, increase weight as able, but maintain bar speed

WOD: Chipper, 18 min cap
27 C2B Pull ups
27 HSPU
27 Feet Elevated Ring rows (Rx – body level at bottom)
27 Ring dips
27 Sumo DL High Pulls (75/55)
27 Push Ups

Accesory: 3 Rounds
x 12 Barbell curls
30 sec / side shoulder mobility reach

Warm up:
Jog 300m or Row 400m, then grab a PVC
5 strict presses
5 / side front rack stretch with reverse lunge
5 push presses
5 front squats
5 Thrusters

Strength: 12 minutes to work up to a 3RM Thruster

WOD: 10 Rounds, 20 min cap
15 WBS (20/14)
1 Rope climb
*Use last week’s EMOM as a guide for pacing

Accessory: 3 Rounds
12 Band external rotations
30 sec frog stretch