WOD 8/31/2015

Strength: 1) Push Press+Split Jerk: 5x (3+1) @75% of Jerk 2) Overhead Press: 2×6, ahap 3) 3x ME Ring Pushups against bands WOD: AMRAP 6:00 x2, rest 3:00 10 Wall Balls 20/14# 10 Toes 2 Bar Post WOD Mobility: 2x 1min per Anterior Compartment Smash & Posterior...

WOD 8/28/2015

Strength: 1) Hang Snatch + Snatch Balance: 1+1 x10 @70%, rest :90 2) Snatch Deadlift off 2″ riser: 3@80%, 3@90%, 3@100%, 3@110%, rest :90 WOD: EMOM 10: 6 Box Jump Over 24/20″ + 4 Hang Power Snatch 135/95% Post WOD Mobility: 2x 1min per Lateral &...

WOD 8/27/2015

Gymnastics: 1) 3x 8 Arch to hollow swings, 6 ring dips, 4 pistols, :30 Handstand hold 2) Alternate every :30 for 6 min of: Hollow Flutter Kicks, Hollow Rocks, Hollow Scissor kicks, rest 3) 4x Wall Walks w/ :10 Hollow Hold of Nose & Toes WOD: Alternating EMOM 15...

WOD 8/26/2105

Strength: 1a) Front Squat: work up to a 3RM then 6×3 with a :10 rest b/t each rep & 2:00 rest b/t each set, bar is reracked each time. (IE: 6x 1 FS, rest :10, 1 FS, rest :10, 1 FS, rest 2:00) b) 6x 3 Kneeling Squat Jumps 2) 3x 20 Banded Russian KB Swings...