WARM UP: 2:00 Bike 400m Run 5 Walking Inch-worms 10 Hip Openers 10 Single Arm DB Strict Press (each) 10 Single Arm DB PP (each) 10 Single Arm DB Crossbody DL SKILL: Every 2:00 for 10:00 10 Shoulder Press WOD: For Time: 21-15-9 Alternating Dumbbell Snatches 9-6-3 Bar Muscle Ups
WARM UP: 3 X Fence drills 10 Squat jumps 10 SL Sit-ups 10 GMs SKILL: Set up for WOD WOD: 6 RFT 15 OHS 15 Box Jump Overs (24/20) 25 AB Mat SU 200 M Run
WARM UP: 3 Sets: 10 Reach Throughs 15 Banded GM (green/purple) 8 Tipping Birds (each) 20 Ice Skaters 15 Russian KBS SKILL: 3 Sets: 8 DB Single Arm Hang Clean and Jerk 30 Russian Twists (25/15) 20/20 Butt Walk WOD: For Time: 21-18-15-12 Deadlifts 400m Run
WARM UP: 8:00 AMRAP: 10 PVC Pass Through 10 PVC OHSQ 5 Ring Muscle Up Drills 5 Burpees 5 Bar Muscle Up Drills SKILL: 6:00 EMOM 1RM Snatch WOD: For Time 50 DU 20 OHSQ 50 DU 12 Ring Muscle Ups 50 DU 20 Dumbbell Snatches 50 DU 12 Bar Muscles
WARM UP: 10 Lunge to Instep 10 Air Squats 3 Inch Worm + Push-UP 5 Burpees 15 Front Squat with bar 15 Shoulder Press with empty bar SKILL: 20-18-16-14-12-10 of Thrusters WOD: For Time: 400m Run 25 Burpees 500m Row
WARM UP: 30 drills X 2 Jumping jacks Squats Push ups Downward dog Lunge to instep right Lunge to instep left Ring Rows SKILL: Into WOD WOD: 3 RFT 50/40 Calorie Bike 4 CTC Empty Sled Push 50 Ab Mat Sit-ups
WARM UP: 2 Rounds: 15 Jumping Jacks 8 Lunge to Instep 10 Pelvic Raises 10 Jump Squats SKILL: Every :90 for 9:00 1RM Clean and Jerk WOD: “The Bear” 5 Rounds 7 Complexes of: Clean Front Squat Shoulder to Overhead Back Squat Back to Overhead
WARM UP: Plyos SKILL: BB warm up WOD: 5 rounds: 400m Run 10 Burpee box jumps 10 Sumo deadlift high-pull (95/65) 10 Thrusters 1 Minute rest
WARM UP: 400m Run Plyos :10 Line Jumps 20 Monster Walk Step Overs 20 Pelvic Raises 15 Single Leg Pelvic Raises 5 Part Hip 10 Jump Squats SKILL: 120 Wall Balls For Time (20/14) WOD: 15:00 to find a heavy Power Clean
8842 Broadway St.
San Antonio, Texas 78217
