Wednesday

Pre WOD Three sets of: Pause Deadlift x 6 reps (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel) Rest 60 seconds 50-Foot Handstand Walk (or 20-30 Handstand Shoulder...

Tuesday

WOD Warmup: 3 Sets Skater Band Walk x 10m forward and 10m backwards 20sec Single Leg Wall Sit A1) Split Stance Good Morning 4010; 4-6/leg rest 60sec x 3 sets *one more week of this coming up so really hone in on this movement pattern A2) Single Leg Bodyweight Hip...

Monday

Pre WOD Take 20 minutes to build to today’s heavy Push Press Compare results to June 26, 2018. WOD Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Handstand Push-Ups 8 Strict Pull-Ups 12 Alternating...

Friday

WOD Every 90 seconds, for 24 minutes (4 sets): Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111 Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010 Station 4 – Supinated-Grip...

Thursday

WOD Warmup: 3 Sets 10 Half Kneeling Dual KB Press (5 reps/knee) 8m Wheelbarrow Walk (partner holds feet) 30sec KB Side Plank rest as needed A1) Standing Behind the Neck Press 20X0; 10,10,8 rest 90sec A2) Deadlift – no hook grip double overhand TnG; 10,10,8 rest...