AUGUST 31, 2018

WARM UP 1) Mobility 2) Barbell Warm-up 3) Accessory:  spend 5 minutes on a weakness before moving into bar work BARBELL 3 Position Hang Squat Clean (floor, knees, pockets) EMOM x 10, 1@80% – drop each rep BODY-WEIGHT ONLY / POST NUTRITION WOD For time / 21-15-9...

AUGUST 30, 2018

WARM UP 1) Mobility 2) Barbell Warm-up 3) Accessory:  EMOM x 5, Clean High-Pull, 3-3-3-3-3 BARBELL EMOM x 10, Split Jerk – 1 @ 80% BODY-WEIGHT ONLY For time / 15 Cap 100 Single-unders | RX+ 100 Double-unders 80 Lunges 60 Push-ups 40 Ring Rows | RX+ Pull-ups 20...

AUGUST 29, 2018

WARM UP 1) Mobility 2) Barbell Warm-up 3) Accessory:  EMOM x 5, 5 Handstand Hold Attempts BARBELL Front Squat – 3@70, 2@75, 1@80, 3@75, 2@80, 1@85, 3@80, 2@85, 1@90 BODY-WEIGHT ONLY AMRAP 20 / Partner / 1 works Row 200m Run 200m WOD AMRAP 15 30 Double Unders 15...

AUGUST 28, 2018

WARM UP 1) Moblity 2) Barbell Warm-up 3) Accessory:  Snatch High-pull, 3-3-3-3-3 BARBELL Snatch Balance – EMOM x 10, 1 @ 80% BODY-WEIGHT ONLY 0:00 – 4:00 30/21 Cals Bike AMRAP Air Squats 4:00 – 8:00 30/21 Cals Bike AMRAP Push-ups 8:00 – 12:00...

AUGUST 27, 2018

WARM UP 1) Mobility 2) Barbell Warm up 3) Accessory:  EMOM x 5, 5 Strict Pull-ups BARBELL Overhead Squat, 5x2 @ 75% BODY-WEIGHT ONLY 3 RFT / 15 cap 30 Burpees (inside) Run 500m Loop WOD 3 RFT / 15 cap 30 GHD Sit ups 50′ HSW 10 Cals Bike KICKER Max Unbroken...