3/2/18

Warm-up

Appetizer
2 rounds of:
max reps HS pushups (max hold if can't perform one rep)
10 x toes-to-bar (knees-to-elbows as alternate)

WOD:
20 min AMRAP of:
10 x DB back squats, heavy (at least 30% bodyweight)
20 x knees-to-elbows, pushup position
10 x DB 1-arm snatches (5 reps each arm, heavy, choose DB at least >20% bodyweight)
20 x Mountain climbers (10 each leg)

cool-down of your choice

2/26/18

Warm-up routine

2 rounds of:
10 x ab rollers
10 x slam balls
10 x toes-to-bar (K2E as alternative)

WOD: 
4 minute Tabata of following:
-Row
-Supermans / Hollows
-Thrusters / Pullups
-Dynamic pushups / box jumps

*1 minute rest between exercises
**keep this order but can start from any exercise

2/23/18

Warm-up

Appetizer:
2 rounds of:
10 x scissor jumps
10 x Knees-to-elbows, p/u position
10 x box jumps

WOD:
100 DB Thrusters for time but w/ 4 x burpees EMOM
     *choose DB weight that is challenging, i.e., doing 20 consecutive reps should be challenging. I'm shooting for ~45% of my body weight

2/13/18

Warm-up

Pre-WOD:
3 rounds of 5 reps each of:
Thrusters
L-pullups

WOD:
12 min AMRAP of:
10 x Dynamic pushups
10 x goblet/front squats (goal is >40% body weight)
10 x knees-to-elbows, pushup position
10 x squat jumpers, bodyweight

Cool-down
Hulks, pec flys and/or HS pushups