WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (25/15) 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead SKILL: Turkish get-up 3 X 10 Total WOD: 16 Min AMRAP 14 KB swings ( 24/16 ) 12 T2B 10 One
WARM UP: 400m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs 10 Overhead Squats 5 Snatch Balances SKILL: “Isabel” 8:00 for athlete 1 (3:00 rest – transition) 8:00 for athlete 2 30 Snatches for Time WOD: 4 sets Not for Time
WARM UP: Plyos SKILLS: Into WOD WOD: 8 RFT (28:00) 200m Run 10 BSQT (155/115) From Rack 10 C&J (115/75) 10 WBS (20/14) 2 Person Groups 2 BB Per Group
WARM UP: Plyos SKILL: Into WOD WOD: “Lumberjack 20” (30:00 cut) 20 Deadlifts (275/185) 400 M Run 20 KB Swings (72/24k) 400 M Run 20 OHSQ (115/80) 400 M Run 20 Burpees 400 MRun 20 C2B Pull Ups 400 M Run 20 Box JUmps (24/20) 400 M Run 20 DB Squat Cleans (45/30’s) 400 M
WARM UP: 2 Rounds: 10 Russian + 10 American swings 10 Pass Thru 10 PVC OHSQ 20 DU/5 attempts 10 SLSU :30 Bar Hang 10 Hollow arch SKILL: Tall snatch from hip WOD: 24:00 EMOM: M1: 5-6 Tall Snatch (empty BB) M2: 12-15 DB RDL (55/35) M3: 30-50 DU M4: 10-12 KB Lever Sit Ups
WARM UP: Fence drills 20 Monster walks each direction 15 Squats w/ band 20 Pelvic raises w/ band 10 Baby squats 10 L2I 10 Inch worm to PU 5 Burpees 10 Right arm DB Thruster 10 Left arm DB Thruster SKILL: Every 2:00 for 10:00 3 Front Squats @ 80% WOD: Mini “KALSU” 100 Thrusters
Congratulations to Edgar Rodriguez for being selected as September 2018 Athlete of the Month. Edgar has put in a tremendous mount of work since first stepping foot into Mission. He came in looking for a competitive edge he was missing. Within a few months of doing normal class, he was able to transition to Mission’s
WARM UP: 400 m run Dip+shrug Dip+shrug+high pull *from hip High pull from above knee High pull from mid shin Muscle snatch Power snatch from each position Power snatch balance Full snatch bal Ohsq SKILL: Every 2:00 for 12:00 Snatch High Pull + Power Snatch + Snatch Balance + OHSQ WOD: Running “Randy” 3 Rounds
WARM UP: 400m Run Plyos SKILLS: Into WOD WOD: 400m Run 50 Back Squats (45/33) 50 Shoulder to Overhead (45/33) Run 400M 50 Pull-ups 50 Push-ups Run 400M 50 Box Jumps (24/20”) 50 Kettlebell Swings (24/16kg) Run 400M
8842 Broadway St.
San Antonio, Texas 78217
