Warmup

• 2 mins shoulder mob per arm
• 2 mins per leg hip mobility
• 10 sprawl ball – use lighter med ball
• 10 min pistol practice – here are some suggestions 
• 10 min handstand practice even try these shoulder touches

WOD

Then…

Complete 2 rounds at L3:

30 Sledge Hammer Strikes LT
One Arm Farmer Walk 50m RT
One Arm Farmer Walk 50m LT
30 Sledgehammer Strikes RT

Rest 2 mins b/t rounds

Post time and and weights used for conditioning

Warmup

• Jog 200m
• 10 turkish get-ups go light to work on perfecting the movement (5 per arm)
• 2mins shoulder mob per arm
• 10 empty bar shoulder press
• 10 kettlebell halos use a lighter weight (5 each way)
•  10 turkish get-ups (5 per arm)

WOD

Press 3 sets of 5 reps @ 60-75%

rest then…

3 rounds for time:
DB Push Press x 10 @ 30-40% of your BWT (that’s total – not 30-40% in each hand – if that were the case the RX would be 60-80% bwt)
Run 200m

Post times to comments

Warmup

• 2 mins per leg of the couch stretch per leg
• 5 – 5 count burpees
• 2 mins heel cord mob per leg — lots of box jumps today so take care of your achilles business
• 5 box step ups
• 5 box jumps
• 5 dball slams

Let’s discuss the wod and roll! 

WOD

8 rounds for total time and tracking fastest and slowest:
10 Dball slams (40/20#)
20 box jumps (24″/20″)
rest 3 mins b/t sets

Post total time and difference between fastest and slowest rounds to comments

Warmup

• Row 400M @L1
• 2 mins front rack mobility
• 2 mins heel cord mobility
• 5 empty bar front squat
• 5 empty bar hang power snatches
• 5 empty bar power snatches
• Row 200m @ ~L 4-4.5

Let’s talk about front squats and the metcon the get to work.

WOD

Front squat 5 sets of 2-3 reps @ 60-75 % rest :45 b/t reps

Then…

3 rounds for time:

Sprint row 200m
5 burpees AFAP
3 power snatch (135/95)
Post time to comments

Warmup

• 5 – 5 second hand stand holds
• 2 mins perfect ohs stretch w/band
• 2 mins of front rack mobility
• 10 GHD situps
• 4 x 40m sprint – rest :30 seconds and go again
• 5 RDL’s
• 5 hang power cleans 

Warmup your hang power clean and then it’s time to find your hang power clean 2RM!

WOD

HPC 2, 2, 2, 2, 2, 2, 2