Warmup

• 2min kettlebell squat hold – find the tight corners of your hips and heel cords and work ‘em out
• Row 1min at L1
• 10 air squats
• 10 light KBS
• 50 singles (jumping the rope once )
• 10 abmat situps
• Row 1min @ ~L3

Then…10mins of pistol skill practice then…

WOD

3 sets @ L3 of:

:30 secs kbs 55/35
rest 1min

:30 secs row
rest 1min

:30 secs single jump rope work
rest 1min

:30 secs abmat situps
rest 1 min

Post average number of reps per exercise per round. Remember to keep your output at a LEVEL 3!

Warmup

• Jog 200m
• 2 mins shoulder mob per arm
• 10 empty bar shoulder press
• 10 empty bar push press
• 5 push jerk

Let’s review the shoulder to overhead movements and then get straight into the workout!

WOD  All @L4
After each set of pressing (shoulder press, push press and push jerk) and run you will rest 2mins. After your three sets of press and run are done add weight to your bar (during your 2mins of rest) for the next sets of push press and run. After your 3rd set of push press and run rest exactly 2mins adding weight to your bar for the last 3 sets of push jerk and run.  

#1 — 3 sets of:
3 tough shoulder press (65-80% of your 1RM)
run 200m
walk rest 2min 

#2 — 3 sets of:
3 tough push press (65-80% of your 1RM)
run 200m
walk rest 2mins

#3 — 3 sets of:
3 tough push jerk (65-80% of your 1RM)
run 200m
walk rest 2mins

Post total time to comments  

Warmup

• 2mins per leg of hamstring mob of your choice
• 2 mins per leg of the couch stretch really focus on getting your hips and quads loose and fired up!
• 10 GHD situps
• 5 – 6 count burpees
• 5 empty bar front squats
• 5 empty bar push press
• 5 empty bar thrusters
• 10 empty bar deadlift

Begin loading your bar and get ready to roll into your 8 sets of 2 reps.

WOD

Deadlift 8×2 @ 50-65% rest:45

then…

5 min AMRAP of @ L4.5-5
10 Thrusters (75/55)
5 burpees

Warmup

• 2mins couch stretch per side
• 2mins perfect OHS stretch
• 2mins heel cord mob per leg
• 10 Air squats
• 10 Double attempts
• 10 situps
• 5 – 6 count burpees
• 10 double attempts

WOD

Tester

Burpees + 
For time:
100 air squats
21 burpees
75 DU
15 burpees
50 abmat situps
9 burpees
25 kbs (55/35)

Post time to comments

Warmup

We’ll give you 10 mins to warmup on your own. Be sure to get your shoulders, triceps, chesticels, hips, hammies and more loose to be ready for 10mins of muscle up skill practice.

Then the WOD is

3 events!
Event #1) 3 attempts for total distance of backward dball toss (40/20#)
Event #2) Max seconds Lsit hold in 3 attempts
Event #3) With time remaining fond your max height box jump!

Post results from each event to comments like so: event 1=22′, event 2=80, event 3=56″