WARM UP; 9min EMOM Min 1: :45 sec row Min 2: 10 Wall squats Min 3: 12 Reach throughs SKILL: Every :90 for 9 min ( 6 rounds ) 5 Unbroken Deadlifts ( 275/185) 5 Box jumps ( 30/24 ) WOD: For Time: 1000m Row 20 Burpees 800m Run
WARM UP: Plyos SKILL: Complete 3 rounds of following 400m Run ME Pull ups Rest 1:00 WOD: For Time: (15:00) 50-40-30-20-10 Hang Power Snatch (65/45) WBS (20/14)
WARM UP: 2x’s :30 drills Squat Hold Air Squats Lunge to instep R Lunge to instep L Push Ups Free Stretch 1min SKILL: Back Squats 5:00 to warm up/build up Every 3:00 for 12:00 WOD: For Time: 10-9-8-7-6-5-4-3-2-1 Alternating DB snatch (70/50) Box jump over ( 24/20 )
WARM UP: Plyos SKILL: Set up for WOD WOD: 5 RFT 10 Cal Assault Bike 16 Single Arm Alt. DB PJ (50/35) 16 Pull Ups 16 BP 10 Cal Assault Bike 3:00 Rest Sprint each round
WARM UP: 2x’s: 20 Jacks 20 Seal 10 Air Squats 5 Squat Jumps 5 Push Ups w/:03 negative 5 inch worm to push up 10 Scorpions SKILL: Into WOD WOD: “MC GHEE” 30min AMRAP: 5 Deadlifts (275/185) 13 Push Ups 9 Box Jumps (24/20) Corporal Ryan C. McGhee, 21, was killed in action on May
WARM UP: :30 drills Speed Skaters Skaters Pass Thru Fig 8 Thrusters w PVC Good Mornings w/PVC Plate GTO Thrusters w/Plate Good Morning w/ PLate Lunge to Instep R L2I Left Piriformis Stretch R Piriformis Stretch L SKILL: 15 min to build to a Max Complex of Push Press + Push Jerk + Split Jerk
WARM UP: 300m Row 10 Lunge to Instep 5 Inch Worm + PU 10 Burpee Broad Jump BBWU SKILL: Barbell Cycling Work 2 Sets of Each for Warm-up 12 Deadlifts 9 Hang Power Cleans 6 Push-Jerk WOD: “DT” (8min cap) 5 RFT 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks Cast out
WARM UP: 200 M Run Grab light KB and PVC 2x’s: 10 Pass Thru 10 Fig 8 10 GM 5 Russian Swings 5 American swings SKILL: 10 Min To build to a 5 rep max Shoulder Press WOD: EMOM for 20 Min: M1: 20 KBS (24/16kg) M2: 25 Hollow Rocks M3: 10 Burpees to Plate
8842 Broadway St.
San Antonio, Texas 78217
