MOBILITY

WARM UP 
3rds
10-wall ball
10-bent row(bar)
10-press
200m run 

STRENGTH
Push jerk
1-1-1-1-1-1-1 

WOD
21-18-15-12-9- 6-3
Push press (95- 65)
​Front rack lunge 

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WOD
15 min ladder up
Complex of
Push up on the KB
sdhp
Russian swing-
Sumo Dead lift(70-53)
1,2,3,4, 5....all the way up until the time runs out
** every 3 min 15 air squat 

MOBILITY

WARM UP 
coaches choice 

PARTNER WOD
Bottom to top/top to bottom
4rds
50-air sq
10-burpees
40-sit ups
10-burpees
30-DB lunges(35-25)
10-burpees
20-DB thrusters
10-burpees
10-push ups
then
800m relay run @ the end of the round 

MOBILITY

WARM UP 
 3rds frog
M-65-75-95
F-45-55-65 

STRENGTH
Power Clean 
1-1-1-1-1-1-1 

WOD
5 x 2 min rds
6 power cleans(185- 125)
Max MU remainder of the time.
​Rest 90 sec between rds.

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WOD
2rds
30 cal Assault bike sprint
50-push ups
30 cal Assault bike sprint
1 min rest.
Then
50-DKB sit ups (35-26) 

MOBILITY

WARM UP 
2rds
1 min burpees
1 min rest 

SKILL
 Intro to TGU work to a moderate weight
​ 
WOD
20 min running clock
30m Seal walk (orange cap)
50m DKB front rack carry (53- 35)
10-DKB thrusters
50m farmers
​2-TGU. 1 left/ 1 right.

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WOD
14 min EMOM
Min 1: max row meters
Min 2: 5 Dead lift(BW) 7 pull ups
Score: meters made and rounds completed.
 Max rounds is 7 (deads and pull ups)

MOBILITY

WARM UP 
3rds
10-press(bar)
10-air squats 
250m row 

STRENGTH
Push Press
2-2-2-2-2 

WOD
5rds
10-Standing wall ball (no sq.)
10-H. Power clean(135-95)
​15-pull up

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WOD
20 min Amrap
20-DKB Lunge (53-35)
10-Push ups
20-sit ups
200m run

MOBILITY

WARM UP 
3rds
10-Stiff leg DL(bar)
10-Squat(bar)
5-strict pull up

WOD A
Dead Lift
work to a heavy 2 rep deficit dead lift(4 inch)
Then
3 x 5 each leg Bulgarian split squats.(start light)
Then
12 min emom
3 Dead lifts @ 75% 1rm

PARTNER WOD B
150-DU's (300 singles)
50-Partner Dead lift (275-225)
100-Lunges with slam ball in the front rack (30-20)
50-weighted sit up with slam ball
100- Slam ball with jump
50-weighted sit ups(slam ball)
100-lunges with slam ball OH.
50-partner Dead Lifts
150-DU's (300 singles)
 
WOD C
Half Mary
10 min amrap
5-HSPU
10-pistols
15-pull ups

MOBILITY

WARM UP 
3rds
10-Air squat 
10-push up
200m run

STRENGTH
Find 1 rm back squat
 
WOD (optional)
21-15-9
front squat(135- 95)
​pull ups

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WOD
4rds
3-power snatch (155-115)
5-burpees
9-wall balls
5-burpees
15-box jump
5-burpees 

ALL SATURDAY 7/22 CLASSES ARE CANCELLED
​DUE TO RUMBLE AT THE RIVER!!


MOBILITY

WARM UP 
3rds
15 sec HS hold
10-air sq
250m row
​ 
STRENGTH
1arm KB OHSQ
10 x5 each side
progressive load 

WOD
16 min emom
Min 1- 10 single bell Russian swings/10- Single bell OHSQ (L)
min 2- 30 DU's
Min 3- 10- single bell R.swing- 10single bell OHSQ (R)
min 4- 10 C2B

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WOD
5rds
5-Dead lift (275-185)
15-K2E
20-DU's

MOBILITY

WARM UP 
Extended mobility 

WOD
ENDURANCE
Running clock
4rds
400m run
1 min rest
then
4rds
500m row
1 min rest
then
4rds
75 A/D-
25 AB cal
1 min rest then
4rds 25-burpees
1min rest 

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WOD
5rds
10-DKB thrusters (53- 35)
30m front rack carry
​200m run 

MOBILITY

WARM UP 
 3rds
10-Push press(bar)
10-front sq
200m run

STRENGTH
 Push press
1-1-1-1-1-1-1 

WOD
for time
20-Clean-n-Jerk (135-95)
10-wall ball
10-C-n-J (155- 105)
15-wall ball
5-C-n-J (185- 125)
20-wall ball 

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WOD
10 rds
10-Elev ring row
15-weighted sit up(45-25)
10-H.R. Push up
odd rds: 30 DU's
even rds: 200m run