WOD 10/04/2017

Gymnastics:
A) Ring Ball ups: 2-3reps x3@:20 holds, rest :10 b/t reps, :90 b/t sets
B) EMOM 12
#1: :20 Ring Invert
#2: 5-7 Parallette Shout Through

WOD:
AMRAP 20 @80% effort
750m row
50 Double Unders
25 Burpees

Mobility:
5 min per of: BB Achilles/Calf Smash+ Banded Ankle Flexion/Extension+ LAX Plantar fascia Smash

WOD 09/25/2017

Strength:
A) Front Squat@10×1: 5-7reps x6, Every 2:00 *heavier than 9/13
B1) Squat Jumps: AMRAP :45 x2, rest :30
B2) Star Bridge/Plank: :40/side x2, rest :60

WOD:
4 rounds@85-90% effort, rest 2:00
10 Power Snatch 95/65# (5.5 UB)
75 Double Unders

Mobility:
5 min per of: Quad Smash+ Elevated Couch Stretch

WOD 09/22/2017

Gymnastics:
A) BB Overhead Isometric hold: :20 x4, rest :60 light load, shoulder stability work
B) Wall Walk + Shoulder Taps: 1.6 reps x2 , rest :30
C) Handstand walk around box: 4x in both directions, rest :90

WOD:
For time of
50-40-30-20-10
Double Unders
15-12-9-6-3
Handstand Pushups

Mobility:
5 min per of: Banded Ankle Distraction w/ load+ BB Achilles Smash

WOD 09/08/2017

Strength:
A) Scapular Circles: 8-10reps x2, rest :60
B1) Arch to hollow swings: 6-8reps x2, rest :30
B2) Z-Press@02×2: 6-8reps x2, rest :60
C) Pullups: AMRAP :30 x5, rest :60

WOD:
AMRAP 6: @85% effort of:
400m run
15 KB Swings 70/53#
10 Burpees No Pushup
rest 4:00
AMRAP 6: @85% effort of:
500m row
50 Double Unders
10 Toes to bar

Mobility:
5 min per of: LAX T-spine Smash w/ External Load

WOD 08/31/2017

Gymnastics:
A) Ring Ball ups: 2-3reps x3@:20 holds, rest :10 b/t reps, :90 b/t sets
B) Ball up to invert to Front lever tuck: 1.1 reps x3@:10 at each posi, rest :90
5) EMOM 8
#1: :30 Back Lever Tuck
#2: 10 GHD Hip Extensions

WOD:
For time of:
21 Handstand Pushups
30 Squats
50 Double Unders
15 Handstand Pushups
30 Squats
50 Double Unders
9 Handstand Pushups
30 Squats
50 Double Unders

Mobility:
5 min per of: Shoulder Posterior Capsule Smash & Floss+ Forearm Resistance Plank