WOD: 10/9/18

Strength/Skill/Stability
Back Squat
2×5 @ 75%
2×4 @ 80%
2×3 @85%

Conditioning
3 Rounds:
12 Alternating In Place Lunges (95/65)
10 C2B Pull Ups
8 Burpee-over-Bar
-Rest 3 minutes-
100 Double Unders
50 KB Swings
10 Burpee-over -Bar

Auxiliary
3 Rounds:
a) Bench Press x 5 Reps w/ extra chains or bands
b) Double Handle Bent Row x 10 Reps

WOD: 10/8/18

Strength/Skill/Stability
4 Rounds:
a) Single Leg Hip Thrusts w/ Kettlebell x 8 each leg w/ 2 second hold @ top
b) Strict Pull Ups x 8 (weighted if possible)
c) Dips x 8 (weighted if possible)

Conditioning
21-15-9
Power Cleans (155/100)
*400m Run before each round

Auxiliary
3 Rounds:
a) Single Leg Straight Leg Deadlift x 10 each leg
b) 200m ski

WOD: 10/5/18

Strength/Skill/Stability
30 Seconds ME Alternating Med Ball Pushups, Rest
30 Seconds ME Russian Twist, Rest
30 Seconds ME Shoulder Touches, Rest
30 Seconds ME Strict Pull Ups

Conditioning
14 Minute AMRAP:
20 DB Thrusters – Left (50/35)
20 Sit Ups – Ab Mat
20 DB Thrusters – Right (50/35)
20 Sit Ups – Ab Mat
250m Run

Midline
Alternating Tabata for 6 rounds (12 total intervals):
See-the-lights
Superman hold

WOD: 9/27/18

Strength/Skill/Stability
4 Rounds:
A) Paused Bench Press x 5 Reps (2-second pause @ bottom of each rep)
B) Weighted Hip Extension x 10 Reps
C) 30 seconds ME Russian Twist w/plate

Conditioning:
20 Minute Alternating EMOM…
:40 on/:20 off (choose load)
Min 1 – Goblet squats (1 Dumbbell)
Min 2 – ab mat sit ups [adv: V-ups]
Min 3 – shoulder to overhead (1 Dumbbell)
Min 4 – alternating dumbbell snatch

Auxiliary

3-4 sets of dips to failure with 200m ski between sets. Add weight if you can do 15+ reps. Use stationary handles, not rings.

WOD: 9/20/18

Strength/Skill/Stability
Alternating EMOM x 15:
8 Dumbbell Shoulder Press (both arms)
10-15 Toes-2-Bar
40 Second Weighted Wall Sit, 20 Seconds Rest

Conditioning
20 Clean + Jerks (135/95)
-rest 1 minute-
30 Dips
-rest 1 minute-
30 Push Ups
-rest 1 minute-
200 Double-unders
-rest 1 minute-
40/32 Calorie Row

Auxiliary
3 Rounds:
A) Yoke Carry x 100′
B) D-Ball Over Yoke x 5 Reps – heavy