8/12 WOD

hang it up!!

warm up – 200 meter
20 skater hops
10 hollow rock / Superman
200 meter
strength – push press 5×5 (go up)
WOD – 20 min AMRAP
12 T2B
9 Power cleans 115/75
6 push press
3 burpees
800 meter cool down

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8/9 WOD

Test Yo Self . . .

Warm up- 400 meter run
20 min climbers
10soldier walk opp toe hand toe touch
5 pu/pu inchworms sq/sq
Skill – OH squats 1 rm
WOD – 15 mins
21-15-9
HSPU & pull ups
Then. 9-15-21
Push ups & box jumps
Cool down- 400 meter run

8/7 WOD

2 of a kind . . .

Warm up – 3 rnds
20 skaters
10 jumps squats
5 inchworm
Skill- Hang clean technique Bar only ( get that triple extension)
WOD – buy in 800 meter run
12,10,8,6,4,2
Hang clean70%
T2B
Reverse plate jump squats
cash out 800 meter run

8/5 WOD

Manic Monday

Warm up – 100 jump rope
10 Push press (bat only)
10 straight leg deadlifts ( bar)
10 ab mat
Mobility- shoulders
Skill – rope climbs
WOD- 3 rnds for time
2 rope climbs
6 push jerks. 135/85
12 deadlifts
24 ghd sit ups
48 wall balls