8/2 WOD

Badger

warm up – 50 dubs

5 push ups

15 squats

10 plank sh. taps

Skillwork –

3 rounds for time of:
• 30 Squat Clean, 95/65 lb.
• 30 Pull-ups
• Run 800m

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8/1 WOD

HCPD!!

Warm up – 5 mnt climber/ groiner/ jack
10 butterfly ab mat
15 – skaters.
20 Db alternate lunges
Mobility- shoulder stretches
Technique- spear throw
WOD- SHARTAN
100 meter sprint
15 slamballs
100 meter sprint
15 bucket carry
100 meter sprint
15 burpees
100 meter sprint
15 GHD
100 meter sprint
15 kB SDLHP
100 m
1 rope climb
100 m
1 spear throw
Repeat

7/27 WOD

Train Dirty

Warm up – 5 inchworm
10 kB pull thoughts (5/5)
20 elbow/ knee planks ext. (10/10)
Skill/ strength- squat snatch technique (pvc/bar)
10,8,6,4,2
Squat snatch 95/55
HR push ups
HSPU. (Shoulder press- seated)
T2B
*200 meter run after every rnd

7/25 WOD

HCPD!!!!

Warm up – 20 sec R side plank
45 sec plank
20 sec L side plank
Repeat 3x changing frt plank versions
Mobility- shoulders
Technique- HSPU breakdown
WOD- Drop 1
Slam balls, Wallballs, jumping pull ups, full ab mat sit ups, jumping squats
Rnd 1- 5 items, 1 min each, 1 min rest
Rnd 2- 4 items, 1 min each, 1 min rest
Rnd 3- 3 items, 1 min each, 1 min rest
Rnd 4- 2 items, 1 min each, 1 min rest
Rnd 5- 1 item,1 min
800 meter run
Score – total reps

7/23 WOD

Skills

Warm up – L+R=1 on all below
10 plank alt knee to elbow
20 Hindu squat
10 alters push ups
Skill/strength- back squat (Rack) 3×15. 115/85
WOD- 5 RFT
8 single arm OH lunges (l+r=1)DB 35/20 Each side
8 pull ups
8 burpees
200 meter run