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WOD 8/31/2016

Conditioning/Gymnastics For total reps: 1) 1x :15 Deadlift 155/105#+ :25 Lateral burpee over bar+ :35 Airbike, rest 2:00 2) Hollow body holds: EMOM 3: :40 Hold, rest 2:00 3) 1x :15 Deadlift 155/105#+ :25 Lateral burpee over bar+ :35 Airbike, rest 2:00 4) Push up plank...

WOD 8/30/2016

Strength: 1) Clean: work up to a 1RM WOD: AMRAP 8 Clean @90% #1 Mobility: 5 min per of: TFL/Hip/Glute Smash+ Hip External Rotation (Pigeon)

WOD 8/29/2016

Strength: 1) Push Press: work up to a 1RM Conditioning: For Max Calorie Airbike and Timed Row: :60 ME Airbike @110% effort rest 7:00 For time of: 1K row (or 5min, whichever comes first) Mobility: 5 min per of: Serratus & Lat Smash+ Banded Bully below elbow+...

WOD 8/26/2016

Strength: 1) Front Squat: work up to a 1RM WOD: For time of: “Grace”: 30 Clean & Jerks 135/95# 1 mile run *please note split times of Grace & mile run Mobility: 5 min per of: Banded Hip Extension+ Lat Smash+ Banded OH Lunge...