Tuesday

5/28/18 Warm up: Group, 2x 10 wall balls 200m jog / row Skill: w/empty barbell 3x 5 good mornings 5 back squats 5 5 oh squats 5 Sotts press Wod: For time: Buy in: 30 sit ups 3 rounds 20 push press 95/65 15 wall balls 20/14 10 box jumps 24/20 Buy out: 30 sit…

Thursday

Thursday May 24 2018 Warm up: group + PVC 10-10-10 Push up Sit up Air squat Strength: barbell bench press 5×5 at lighter weight, controlled descent with 2 second pause on chest DB curls rounds 1, 3, 5. WOD: AMRAP 16 Ascend by 2’s DL 135/95 Wall balls 20/14 * * = 100m run Hope…

Wednesday

5/23/18   Warm up: 400m jog/row,pvc mobility 15-10-5 air squats sit ups push ups   Review wod movements Partner Wod: 3 rounds for time of: 12 burpees 12 Thrusters 95/65 12 burpees 12 Power snatch 95/65 12 burpees 12 Push press 12 burpees 12 Hang power cleans 95/65 12 burpees 12 Oh squats 95/65  …

Monday

5/21/18 Warm up: group,400m run/row pvc mobility 1x 21 air squats 15 push ups 9 burpees 2x w/empty barbell 8 good mornings 8 shoulder press from back rack position 8 bent over rows review shoulder press, push press,push jerk. Strength: shoulder press (from rack) 6×3 Slowly building Wod: For time 15*10*5*10*15* of: S2OH 95/65 T2B…

Thursday

Thursday May 17 2018 by Walker Wilson Warm up: group + PVC dynamic A. EMOM 9 1. 15 sit ups 2. :30 plank 3. 20 Russian twists w/ KB B. For time: 50 air squats 100m farmer carry 40/25 50 KBS 53/35 100m farmer carry 50 HR push ups 100m farmer carry 50 sit ups…

Tuesday

5/15/18 warm up: group,400m run, 20 air squats,15 sit ups,10 push ups. w/pvc 10 reps each of, good mornings,pass through, figure 8’s and squat therapy.   Skill: review pistols   EMOM 8 even: 10 db seated press 35/20 odd: 10 alt pistols   Wod: EMOM 25 1. 8 T2B 2. 8 SDLHP 95/65 3. 15…

Monday

5/14/18   Warm up: group, 200m run followed by a 300m row. 2x 12 back extensions 8 wall balls 8 ball slams 40/25 8 wall facing squats (:02 sec down) 8 push ups   Strength: 1 min plank holds. :20 each of: front,side,side then rest :30 repeat 2 more times.   Strength: Front squat In…

Thursday

Thursday May 10 2018

Warm up: Group & PVC

Workout: Partner AMRAP 5 (times six)

AMRAPs 1 & 4: max reps: Synchronized air squats
AMRAPs 2 & 5: max reps: Synchronized burpees
AMRAPs 3 & 6: max reps: Synchronized (high-five) sit up

By Walker Wilson