WARM-UP: 10 Cal row :30 Bar hang :30 Hollow body hold :30 Superman hold 10 Push ups SKILL: Partner WOD: 2 Rounds: 400m Run 5 Manmakers WOD: 5 Rounds 20/16 Cal row 20 T2B 20 WBS (rest 2:00)
WARM UP: 200m Run 2 Rounds: 20 Monster walks each directions 10 Pelvic raises with :05 hold at top SKILL: Straight to WOD WOD: 800m Run 1 Rope climbs 24 Thrusters 600m Run 2 Rope climbs 21 Thrusters 400m Run 3 Rope climbs 18 Thrusters 200m Run 4 Rope climbs 15 Thrusters
WARM-UP: 200m jog Plyos 200m run Plyos 200m run Plyos 200m sprint Plyos 400m sprint SKILL: Straight to WOD WOD: 24:00 EMOM M-1: 16-KB figure 8s through legs M-2: 15 SBs M-3: 8/6 Cal AD M-4: REST
WARM-UP: 1 Shuttle Run 20 Jumping jacks 10 Spiderman crawls 10 Lunges 10 Knees above hips 10 Dynamic good mornings SKILL: OH Walking Lunges (10:00) 3 Rounds: 25 Feet OH walking lunges 8 Burpees over the bar 25 Feet OH walking lunges WOD: Open WOD 15.1 9 min AMRAP: 15 T2B 10 Deadlift 5 Snatches
WARM UP: PVC: 6 Pass thrus 6 Figure 8s 10 Thrusters 2Xs: 5 Pull ups 5 Push ups 5 Sit ups 5 SquatS SKILL: 12:00 EMOM Odd: 5-8 Thrusters Even: :45 Plank hold WOD: 16:00 AMRAP **Add 1 rep each round, do not change shuttle run 1 Strict Pull up 1 Push up 1 Air
WARM UP: 200m Run 15 Ring rows 10 Air squats 5 Burpee broad jumps 10 Jumping squats 15 Ring rows SKILL: Superset 4 Rounds: 12 Seated Box Jumps 16 Bent over KB/DB rows WOD: For Time: Run 800m 10-9-8-7-6-5-4-3-2-1 DB ALT Snatch total Box Jumps Run 800m
WARM-UP: 3:00 Foam roller thoracic warm up 3 Rounds 10 Wall squats 10 Push ups 1:00 Jump rope SKILL: Clean Complex 5 Rounds of Clean DL + Power Clean + Squat Clean WOD: 2 Rounds for time 100 DUs 20 FSQ 20 S2O
WARM-UP X 3 5 Cal AD 10 GM 10 Air Squats 10 Push-ups 10 Sit-ups Shuttle Run SKILL: Straight to WOD WOD: EMOM 1 (15:00) M-1 : 10/8 Cal AD M-2 : 15 Slam balls M-3 : 15 T2R 3:00 Rest EMOM 2 (15:00) M-1 : 200m run (CTC modified) M-2 : 15 SB Sit-ups
8842 Broadway St.
San Antonio, Texas 78217
