Warm Up:  Musical Medicine Balls


Skill Focus: Power Cleans
Warm up to 85% and. . .

3 Power Cleans E2MOM for 10 min @ 85%

WOD:

Fran
21-15-9 of:
Thusters
Pullups

Warm Up:  2 mins Dubz and then. . . 2 rds 5 pull ups, 10 banded lat walks, 515 pvc ohs

Skill Focus: OH Squat
Warm up and then. . .

2 @ 75%, 3 x 2 @85%

WOD:

50 Burpees for time

Warm Up:  moving the equipment back:)

Skill Focus: Split Jerks
Warm up and build to a. . .

Split Jerk 1. 1. 1. 1. 1

WOD:

8 alt db or kb snatch (4 ea) 50-55#/30-35#
10 wall balls 20#/14#

Lactic Acid Surprise Friday Wod and BOB EVE!!!

Come out and support our box and athletes!   This would not be possible without you all. . .

Warm Up:  400 m row/run; 2 x 15 s hs hold, 10 squats, 10 sdhp, 10 back ext, 5 pull ups, 5 push ups

Skill Focus: Handstand Progressions
10 - 15 min working on. . .

Strict (NO kipping unless you have these)

Warm up: bear crawl around cones , 5 giant leaps, 10 vertical jumps to target on wall, 10 push ups, 10 jump squats, 10 jumping jacks , 50-yard sprint

Skill: review WOD movements

WOD: Fight Gone Bad
1min at each station:

Warm Up & Mobility:  Coaches choice

Skill Focus: OH Squat

OHS 5, 5, 5, 5, 5 starting@ 60-65%

WOD:
15 min AMRAP:
50 Double Unders
5 Power Clean & Jerks 135/95
Run 100m

Warm Up:  200 m run; 2 rds 10 pass thrus, 10 ring rows, 10 push ups, 10 Frankenstein's

Skill Focus/Mobility: Shoulder Roll progressions

WOD:
3 Rounds of:

1 minute Wall balls 20/14 for reps

Warm Up: 250 m row/200 m run; 2x 10 banded pass thrus, 10 jump lunges, 10 strict press, 3 wall walks

Skill Focus: Snatch

8 sets
Set 1: 2 reps @ 60-65% 1 RM
Set 2: 2 reps @ 70-75%
Set 3: 1 rep @ 80%