WOD 02/15/2018

Gymnastics:
A1) Side Bridge: :75/side x3, rest :30
A2) Low Bear Crawl: 20m x3, rest :60

Conditioning:
B) Airbike: :60 x5@90% effort, rest :60

WOD:
EMOM 12
#1: 8-10 DB Clean 50/35# per hand
#2: 35 Double Unders
#3: :30 Airbike@100%
#4: rest

Mobility:
High Quad/TFL Smash+ Couch Stretch 

WOD 02/13/2018

A) Pause Split Jerk@02×0: 3-4 reps x3, heavier than 2/1 , rest :90
B1) Strict Handstand Pushup+ Kipping Handstand Pushup : 3+5 reps x3, rest :30
B2) Double Unders: 50 reps x3, rest :90

WOD: 
AMRAP 20min
5 Power Cleans 145/100
10 Toes to bar
15 Wall Balls 20/14#

Mobility:
Squat mobility+Hip Mobility/Opener+ Modified Pigeon 

WOD 02/02/2018

Strength:
A) Power Clean
2rep every :60 x6@70-75%
1rep every :45 x6@75-80%
B) Snatch Deadlift@2020: 2-4reps x3@95%+, rest :90

WOD:
AMRAP 4@85% effort of:
35 Double Unders
15 Burpees
AMRAP Calorie AD w/ remaining time
rest 4:00
AMRAP 8@85% effort of:
50 Wall Balls 20/14#
50 DB Snatch 50/35#
AMRAP Double Unders w/ remaining time

Mobility:
Banded Posterior Chain Lock outs+ Straight Leg Hip Flexion Mobility

WOD 02/01/2018

Strength:
A) Pause Split Jerk@02×0: 2-3reps x3, heavier than 1/22 , rest :90
B1) Strict Handstand Push-ups: 3-5reps x3, rest :30
B2) Double Unders: 50reps x3, rest :90

WOD:
For time of:
21-15-9
Push Press 115/75
Hand-release Pushups
Lateral Burpee over bar

Mobility:
Tricep Smash in Overhead Position+Banded Overhead Distraction with External Rotation

WOD 01/22/2018

Strength:
A) Pause Split Jerk@02×0: 3-5reps x3, heavier than 1/10 , rest :90
B1) Strict Handstand Pushups: 3-5reps x3, rest :30
B2) Double Unders: 50reps x3, rest :90

WOD:
AMRAP 4@85% effort of:
10 Handstand Pushups
15 Calorie Airbike
rest 4:00
AMRAP 8@85% effort of:
50 Thrusters 75/55#
50 DB Clean 50/35# per hand
AMRAP Calorie Airbike

Mobility:
Tricep Smash in Overhead Position+Banded Overhead Distraction with External Rotations