Lift: back squat 5-4-3-2 (work to a heavy double)
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WOD
30 Double Unders
20 Weighted Walking Lunges (Plate across chest 45/35)
15 KBS (70/50)

15min AMRAP
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Mobility: Circle hips with LAX ball, , smash butt and hip with ball
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Jasmine

Lift/Skill:
10-15 Minutes of Barbell Cycling Instruction on the Snatch, Clean and Push Press/Jerk.
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WOD
Run 200m
15 Power Snatches 115/80
Run 200m
15 Power Cleans
Run 200m
15 Shoulder to Overhead
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Mobility: overhead banded distraction (arm next to ear)
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Erin

 

Lift: 1 Front Squat + 1 Jerk, Build to a heavy single
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WOD
40 Wall Balls
20 Box Jumps (20/16)
30 Wall Balls
15 Box Jumps
20 Wall Balls
10 Box Jumps
10 Wall Balls
5 Box Jumps
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Mobility: banded hip flexion
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Ellen

WOD:

run 1 mile 
15 min. to find 1rm bench press
run 1 mile
Score bench press and total time
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Mobility: partner quad smash
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Happy Birthday Dean

Lift: 1 power snatch + 1 OHS - work to a heavy complex

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WOD: *4min AMRAP*

2,4,6….. Thruster (135/95#)

4,8,12….. V-up

rest 4min & repeat, start where you left off

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Mobility: partner hami smash

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Cliff

 

Lift/Skill: MU practice; pull, transition, dip, work your weakness

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WOD: 30 muscle-ups for time
or
10 pull-ups and 10 dips
*6 rounds*
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Mobility: partner tri smash, face down arm to side

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Little Studly

Lift: practice with balance movements
(Slackline, handstand work, balance beam)

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WOD:
Row 1500m on damper 8
Row 1000m on damper 4
Row 500m on damper 1

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Mobility: LAX, smear ball and heel of foot
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Note: rest as needed between efforts. Score each row.
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Josh on the slackline

Lift: Front Squat – work to a heavy single

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WOD:
100 double-unders
21 front squats (115/75#)
21 push presses
100 double-unders
15 front squats
15 push presses
100 double-unders
9 front squats
9 push presses
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Mobility: partner lat smash, lay on back, arm overhead, use heel to peel lat

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