workouts

Skill/Strength: Choose 1 of 310 minutes EMOM 1) pull up negative about 15 sec 2) 3-5 strict pull ups/banded  3) 2-3 wtd same wt WOD: …

WOD: Partner WOD (Split runs 400 each, other work split as desired) 2 rounds 800m run  100 squats 800m run 60 push ups 800m run  …

Preview of workouts for the week of 9/6/2021 Monday 9/6: Partner WOD (Split runs), Squats, Push-Ups, and Burpees Tuesday 9/7: Wall ball and Pull up …

Skill/Strength: Dub progressions Calf and ankle mobility WOD: For time 12 min cap Dubs 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 3min rest 5rfr 45 sec sit ups

Skill/Strength: Choose 1 of 310 minutes EMOM 1) pull up negative 2) 3-5 strict pull ups/banded  3) 3-7 kipping/butterfly WOD: 4RFR 1min each Box jumps …

Skill/Strength: Handstand progressions – work from pike up to kick ups, to handstand to hs push ups WOD: 21-15-9 Cal row/bike Thruster 95/65

Skill/Strength: Snatch 5 sets of 3 building 15 minutes WOD:Isabel 30 snatch for time 135/95*7 min cap

Skill/Strength: Run tech and TTB progressions WOD: For time: 800mrun 15TTB 400m run 15TTB 800mrun 15 burpees

Preview of workouts for the week of 08/30/2021 Monday 08/30: Run, TTB, Burpees Tuesday 08/31: Snatch Wednesday 09/01: Cal row/bike, Thruster Thursday 09/02: Box jumps …

Skill/Strength: Snatch & pull up progression 10 min to build to set of 4 = to or greater than workout weight WOD: 8 min amrap …