0818:

WU: 2 body rows, 3 military push ups, 2 sec. HSH X 8WOD 1: 7 minute Amrap

  • 8 ring rows
  • 1 TGU (R-L)

5 minute set up for ring dips

WOD 2: 8 minute Amrap

  • 5 ring dips
  • 8 kb swings (athletes choice)
  • 2 L-sit pull ups –if you use band? Refer to next smaller size band for this wod!

STRENGTH: 8X2 DL @ 85%

0726:

WOD: 8 min Amrap
• 8 ring rows
• 3 HSPU
• 6 strict TTB
Rest 4 min then 8 minute Amrap
• 6 ring dips
• 6 wipers (on floor)
• 6 V-ups
• 6 sit ups (pin the hands
STRENGTH: 6X6 2-press/2 push press/2-push jerk @ 100% press
GA: 6 ring rows, 3 stink bugs, 5 strict tuck sit, round 2 5 ring dip, 10 abmat sit ups, 20 sec plank hold

0674:

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WU: Ready to go!
WOD: 18 minutes of HQW.
• Choose 1 of 3/6Ring dips
• 3/4HSPU
• 16 PISTOLS (you either have it or you don’t) Answer No! = 32 reverse lunges
• 3/6/8 Strict pull up
STRENGTH: DL 2X5 70% 2X5 80% 2X5 90%
GA: 3 ring dips, 4 stink bugs, 8 reverse lunges, 2-3 pull ups

0651:

WU: 10 minutes

WOD: 20 minutes

  • 3 strict hspu
  • 6 ring dips
  • 9 strict pull ups
  • 12 TTB
  • 350 m run

Strength: 100 push ups

GA: 20 minutes- 3 stink bugs or 6 sec HSH, 5 ring dips, 6 pull ups, 10 clam shells and run 350. Strength 30 HRPU

0605:

WU: 10 sec ring hold, 10 V-ups, 10 mt. climbers, 3 diamond push ups, hang on pull up bar 20 sec, 3 slow hanging tuck sits X 4 rounds
SKILL: Theme is to practice not increased volume before 14.3
• 8X3 Strict or kipping ring dips
• 4×2 MU or 5X6 Ring row
• 4X1 Burpee MU 4X5 or burpee pull up (rings 6″ above extended reach)
Stretch: 15 minutes
Antlers: ring dip = band. Ring rows, 1 burpee & 1 strict banded pull up is the modification. 10 reps

0597:

Warm up: 20 m HK, 60 m sprint start, 10 m walking lunge, 10 m walking low lunge
WOD: 17 minutes work (Don’t break?)
• 8 Ring dips
• 10 KTE
• 200 m run
• 12 wall balls
Strength: MU practice 4×3 or 4×8 ring rows