2:00 latt mobility
2:00 ankle mobility
1:00 snatch grip hang from pull up bar
1:00 dynamic squat lands for quality – speed

3 rounds of:
1 snatch land
1 overhead squat
1 pressing snatch balance
1 snatch balance
1 heaving snatch balance
*performed every 1:30 – 2:00 0 pvc – oly bar

8 rounds of:
1 heaving snatch balance – increase load every round
*performed every 2:30 – scaling options detailed on white board

“Fight Gone Bad”
3 rounds for total reps of:
1:00 wall ball shots @ 20lbs/14lbs
1:00 sumo d-lift high pulls @ 75lbs/55lbs
1:00 box jumps @ 20″
1:00 push press @ 75lbs/55lbs
1:00 row
1:00 rest
*load to be chosen to preserve stimulus based on skill and fitness level – with a continuous count one point is given for each rep, except on the rower where each calorie is one point

2:00 banded lat stretch @ 1:00 per side
2:00 banded hamstring floss @ 1:00 per side
12 lunge to A-pose
12 bootstrappers

2 rounds of:
burgeners @ clean

2 rounds of:
barbell warm-up weight
cean-grip romanian d-lift
clean pull
front squat
hang clean
clean
*1st round @ pvc – barbell only – 2nd round with light

6 rounds of:
1 front squat + 1 clean @start @ 50% – 55% build up to 70% – 75% of 1rep max front squat
*performed every 1:30 – 2:00

4 – 6 rounds of:
1 front squat + 1 clean – build up to 85% of 1rep max front squat
*performed every 2:00 – 2:30

3 rounds of:
500 meters row
max rep wall ball shots @ 20lbs/14lbs
*3:00 time cap per round – rounds performed every 5:00

2:00 quad mash
2:00 shoulder mobility @ band
2:00 tricep/bicep mash – spend a 1:00 on each muscle 2:00 per arm
12:00 mobility
10 scorpions for quality
10 iron tees for quality
10 scapulsr pull ups
10 mobility push ups for quality
10 kip swings

5 rounds for quality with nasal breathing enforced of:
1:00 of rowing
1:00 of muscle ups – scale @ chest to bar pull ups – pull ups – ring rows
1:00 of battle rope
1:00 of dips
1:00 of pistols
1:00 rest
*scale wod to 3 rounds – scale work time to :30 :45 or alternate time during workout – scaling options of all moves discussed and demonstrated prior to wod – lite to moderate pace goal is to find a consistent movement and breathing pattern

2 rounds of:
burgeners

3 rounds of:
1 snatch grip shoulder press @ rear rack
1 pressing snatch balance
1 snatch balance
*performed every 2:00 – pvc to load increase being determined by mechanical awareness = positioning, timing and control.

7 rounds of:
1 hang power snatch
1 snatch balance
1 hang power snatch
*performed every 2:00 – 2:30 – increase load without decreasing speed and form – if iether deteriorate, maintain by using and keeping the complex load appropriate – 18:00 time cap

3 rounds of:
12 walking lunges
8 leg curls @ hanging – scale @ laying
15 calf raises
12 single leg alternating straight leg d-lifts
*load & time component discussed @ time of wod – determined by your personal goals – rest as needed

“Randy”
1 round for time of:
75 power snatches @ 75lbs/55lbs
*12:00 time cap

3 rounds of:
:30 donkey kick to handstand
:30 L sit
:30 russian step up right
:30 russian step up left

1 round for time of:
800 meter run
100 reps of:
1 d-lift
1 hang squat clean
2 reverse lunges @ left/right
1 push jerk @ 95lbs/65lbs
60 handstand push ups
800 meter run
*40:00 time cap – 2 partner wod – 1 partner working at a time partitioning 100 barbell cycling and 60 handstand push up reps as desired – runs are performed together and must be completed together before cycle starts and wod is complete,
*modifications and scaling of movements, loads and reps discussed at time of white board briefing.

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Box is closed today.

2 rounds of:
8 reverse flyes – pull aparts @ band
8 flyes @ band
8 bench presses @ band
8 – 12 tricep press downs @ band

3 rounds of:
15 overhead tricep extensions
15 push ups
15 dips
25 sit ups – various ab work
*load, technique, any band assistance should lite to moderate and allow for unbroken reps.

30 – 12 – 10 – 8 – 6 reps of:
bench press
bench press @ dumbbell or kettle bell – performed @ 1 – 1 – 2 = 1 rep for 10 reps
flyes @ dumbbells or kettle bells
pull overs @ dumbbell or kettle bell
*super set the flyes + pull overs = minimum to no rest between exercises – goal, increase load every round with emphasis on going unbroken and maintaining mechanical awarness – or stay at a moderate load across all reps.

21 – 15 – 9 reps for time of:
sumo d-lift high pull @ 95lbs/65lbs
box jumps @ 24″/20″
double unders

2:00 quad mash
5 cuban presses @ tempo
5 wall slides
8 scorpions
8 iron tees

2 rounds of:
1:00 handstand hold @ assisted – partner/wall
1:00 pistols negative
1:00 weighted plank hold
1:00 hang from bar @ alternate overhand underhand per round
*1:00 rest – scale time component, reps as needed

15:00 of practice skill, progression work
inverted – handstand walks – handstand push up – wall walks etc.
pistols
bar muscle up
pull up
double unders
ring muscle up

3 rounds for quality of:
50′ waiter carry
50′ farmer carry
20 front rack box steps
50′ crossbody carry
*rest as needed – load to be posted @ time of wod – crossbody carry may be dual loaded

2:00 shoulder mobility
2:00 hip mobility
2:00 hamstring mobility
12:00 total

3 rounds of:
1 clean pull + 1 hang clean pull
*performed every 1:30 – 2:00 increase load every round

3 rounds of:
1 muscle clean + 1 hang power clean + 1 power clean
*performed every 1:30 – 2:00 increase load every round

3 rounds of:
1 hang squat clean + 1 squat clean + 1 front squat
*performed every 1:30 – 2:00 increase load every round

as many rounds and reps as possible in 20:00 of:
500 meter row
10 thrusters
5 chest to bar pull ups

rest 4:00

1 round for time of:
30 clean + jerks @ 135lbs/95lbs