WARM UP: 10:00 5 Burpees 10 PVC pass throughs 10 Total Quadruped Thoracic Rotation 10 TEMPO PVC OHS squats against rig (:03 down, :03 bottom hold) 30 Banded Pull aparts 20 Banded GMs BB Warm up: SKILL: Every :90 for 15:00 Snatch high pull + Power snatch + Snatch balance WOD: 5 Rounds for time
WARM UP: 4x 20 Banded Pull Aparts 20 JJ 200m Run SKILL: 9:00 EMOM 12 Mtn. Climbers 12 Russian Twists ME DU/Speed Single Unders WOD: 18:00 EMOM ME: Pushups ME: AS ME: Cal Assault Bike
WARM UP: 400m Run Plyos 10 Lunge to Instep 10 Side Lunges :30 Bar Hang 10 Hollow Arch 10 Knee Above the Hip 2 Rounds: 10 PVC Pass Throughs 10 FSQ with Wall Ball 10 PVC Good Mornings SKILL: 100 Pull ups for time WOD: Oh No You Didn’t: 50 Shoulder To Overhead 800m Run
WARM UP: 9:00 EMOM Min 1: Bike Min 2: Lunge to Instep Min 3: Reach throughs 3 Sets of Med Ball Tosses SKILL: Ring Muscle up Practice: WOD: “Big Bang” 50 Power Cleans
Congratulations to Becky Fritz for being selected as August 2018 Athlete of the Month. You can normally find Becky at the 5am class ( usually by the fan ) . Over the past 2 years Becky has made tremendous strides and gains in all her lifts. Even a minor knee issue hasn’t kept her away, she
WOD: Outdoor Plyos 3 Inch Worm + 3 Push Ups 50 Single Unders 5 Negative Push-ups 25 Double Under SKILL: 10:00 to find a 5RM Bench Press -then- 8:00 to complete: 3 x ME Sets at 85% of the above weight WOD: 4 Rounds Not for Time: 5 BSQ @ 70% of 1RM 50 Double
8842 Broadway St.
San Antonio, Texas 78217
