Lift:
Evens: spend as much of the minute in and L hang as possible
Odds: Max strict ring dips (one unbroken set)
8 minutes

WOD:
50 yard run
24 double unders
50 yard run
8 box overs
*7 rounds*

Mobility: Trap calves 2 min/side
-

Chris

 

Lift:
3 sets of touch and go snatch triples
3 sets of touch and go snatch doubles
3 sets of snatch singles
-
WOD: Twisted Isabel
30 snatches 155/105

Workout begins with 5 burpees and 5 burpees are performed EMOM throughout the wod

-

Mobility: high hamstring smash, bar in low rack

Amanda

Lift: Weighted walking lunges (front rack)
10 steps to each leg, 3 working sets
-
WOD:
21-18-15-12-9-6-3
KBS (70/50)
Weighted step up, alternating legs (box 24/20, holding 20/14 med ball)

-
Mobility: LAX ball shoulder smash

-

Proven fact – beards make you stronger

Lift: 2 overhead squats EMOM for 8 minutes
-
WOD:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Run 800
-rest 3 min-
3 rounds
-
Mobility: Sampson stretch with PVC overhead
-

Shaelyn and Brandon

WOD:
Starting at 50% of snatch max, one rep every minute adding 5% each one. 
Once you miss twice, starting at heaviest successful snatch perform same pattern with clean. 
Once you miss twice, starting at heaviest successful clean, perform same pattern with deadlift. 
After ONE unsuccessful deadlift the workout is over.
 -
 
 
Mobility: barbell in a low rack high hamstring smash
-
Ariel

 

Lift: Strict pullups 5×5, weight/band as necessary
-
WOD:
Against a 12 minute clock
1 burpee pullup
1 burpee box jump
2 burpee Pullups
2 burpee box jumps
And so on for 12 minutes, score is rounds plus reps
-
Mobility: OH band distraction
-

Brandt

Lift: 2 push jerks EMOM 8 minutes, building in weight. 
-
WOD:
50 calorie row
50 wall balls (30/20)
100 double unders 
50 single arm KB thrusters (50/35) (25 per arm)
 -
Mobility: smash and trap calves
-

 

 

Skill: Chinese Planks

Accumulate 3 minutes facing up and 3 minutes facing minutes down, broken up however

-
WOD:
40 GHDs
Run 800
50 unanchored sit-ups
Run 800
60 anchored sit-ups
Run 800
*for time*
 -
Mobility: barbell quad smash
-
Taylor