Warm up:
Cardio
Dynamics
Dry Run
 

WOD: For Time
200M Sandbag Bearhug Carry
30 Sandbag Front Squats
600M Sandbag Run
30 Sandbag Back Squats
1200M Run
30 Burpee Over Sandbag
Rx: 75/50
Scaled: 20/14 Medball
Sport: 100/75
 

Mobility:
Lumbar Twist
Wall Glute

 

(Compare to 180906)


Warm up:
Cardio
Barbell Warm up
Jerk Breakdown
 

Skill/Strength:
6x1+1 Pause Jerk + Jerk
 

WOD: In 10 Minutes
Max Calorie Row
EMOM perform:
5 Hang Power Cleans
5 Shoulder to O/H
*Score is your calories
Rx: (155/105)
Scaled: (65% of complex)
Sport: (185/135)
...


Warm up:
Cardio
Dynamics
 

WOD: For Time
Rx:
1200M Run Buy-in
Then 10 Rounds of
6 Strict Chin-ups
12 Sit-ups
1200M Run Buy-out
Scaled:
800M Run Buy-in
Then 10 Rounds of
6 Supine Inverted Rows
12 Sit-ups
800M Run Buy-out
Sport:
*Wear a 20/14lb Vest
 

Mobility:
DD/Cobra
Shin/An...


Warm up:
Cardio
Mobility
Barbell Warm up
 

Skill/Strength:
Back Squat
5-3-1 @  65%-75%-85%
5-3-1 @ 68%-78%-88%
5-3-1 @ 71%-81%-91%
 

WOD: 5 Rounds for time/10min Cut-off
Rx:
5 Front Squats (155/105)
5 Burpees Over bar
25 Double-unders
Scaled:
5 Goblet Squats
5 Burpees
25 Jump...


Warm up:
Cardio
Dynamic warm up
Dry Run
 

WOD: 20min AMRAP
Rx:
5 HSPUs
10 T2B
20 Lunges
Scaled:
5 DB Strict Press
10 T2P
20 Air Squats
Sport:
5 Strict HSPUs
10 T2B
20 Lunges
 

Mobility:
Trap/Scap LAX
Glute LAX


(Compare to 171005, 180904)
 

Warm up:
Cardio
Barbell Warm up
Dry Run
 

Skill/Strength: 18minutes
Build to a Heavy Single Deadlift
 

WOD: For time/12min Cap
400M Run
21 Deadlift
21 Box Jump
300M Run
15  Deadlift
15 Box jump
200M Run
9 Deadlift
9 Box Jump
Rx: (225/155), (24”/20...



Warm up:
Cardio
Dynamic
 

WOD: 6 Rounds for time
Rx:
4 Burpee C2B
8 Clean & Jerk (135/95)
Scaled:
4 Burpee Pull-ups
8 Clean & Jerk
Sport:
4 Muscle-ups
8 Clean & Jerk (155/105)
 

Mobility:
Glutes
Shoulders


Warm up:
Cardio
Dynamics
Dry Run with Points of Performance
 

WOD: 5 Rounds for max reps with 1 minute at each station.
Rx & Sport:
T2B
DB Snatch (50/35)
Push-ups
Cal Bike
Rest
Scaled:
Sit-ups
Dumbbell Snatch
Incline Push-ups
Cal Row
Rest
 

Mobility:
Circle-up


(Compare to 180828)
 

Warm up:
Cardio
Mobility
Barbell Warm up
 

Skill/Strength:
6x3 Position Clean
 

WOD: 4Min AMRAP
Rx:
400M Run
30 Wallball Shots (20/14)
Max DUs
Scaled:
300M Run
30 Air Squats
Max Jump Rope
Sport:
400M Run
40 Wallball Shots (20/14)
Max DUs
 

Mobility:
Spine...



Warm up:
Cardio
Dynamic Shoulders
 

Skill/Strength:
EMOMx8mins
Odds: 12 Strict Pull-ups
Evens: 12 Strict Press (60% of 1RM)
 

WOD: 4 Rounds for time
Rx:
500M Row
20 Burpee Over Rower
Scaled:
400M Row
15 Burpees
Sport:
500M Row
25 Burpee Over Rower
 

Mobility:
Late Pole
Pec Po...


Warm up:
Cardio
Dynamic Posterior
Barbell Warm up
 

Skill/Strength:
6-4-2-6-4-2-6-4-2 Deadlift
65%-70%-75%
70%-75%-80%
75%-80%-85%
*Add 3% if you got through 200812
 

WOD: 8min AMRAP
Rx:
12 Bike
12 HP Snatch (95/65)
Scaled:
12 Cal Row
12 KB Swings
Sport:
12 Bike
12 HP Snatch...


 

Warm up:
Cardio
Mini Cindy/Dynamics
Dry Runs
 

WOD: For Time
Rx:
12 Strict Pull-ups
12/8 Cal Bike
12 Front Squats (155/105)
12 Strict Pull-ups
12/8 Cal Bike
9 Front Squats (185/125)
12 Strict Pull-ups
12/8 Cal Bike
6 Front Squats (205/145)
12 Strict Pull-ups
12/8 Cal Bike
3...


(Compare to 171004)
 

Warm up:
Dynamic warmup

Barbell warmup
 

Skill/Strength:
10mins to build to a heavy single Strict Press
 

WOD:
Rx & Sport:
4 Rounds for time:
15 Strict HSPUs
200M Run
Rest 4 Minutes
4 Rounds for time:
15 Cal Row
15 Push-ups
*Scale with Dumbbell Strict Pres...


(Compare to 180823)
 

Warm up:
Dynamic Warm up
 

WOD: For time
Rx:
800M Run
60 Sit-ups
30 Burpee Box Jump Overs
600M Run
40 Sit-ups
20 Burpee Box Jump Overs
400M Run
20 Sit-ups
10 Burpee Box Jump Overs
Scaled: 600, 400, 200M Runs
Sport: 40, 30, 20 GHD Sit-ups
 

Mobility:
Calf...

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