8.11

8.11

A) :40 on :20 off until completion-

150 wall balls @ 10′ 20/14

90 double unders

30 muscle ups

(6 min cap on the muscle up portion. Still :40 on :20 off)

B) easy 2 mile run w/four :20 sprints to put in at your discretion.

8.10

Do this pre or post class WOD. No matter.

A)14 min EMOM

Even) row 20/16 cal

Odd) 12/9 Toes to Bar 

B) Halting Snatch

1-1-1-1-1-1(every 2 min+/-)
Halt/stop at just below the knee. Then catch in a full squat.

14 days out

In addition to regular class wod

A) 4 rounds
(alt rounds back and forth with a partner)
25/18 cal row
15 KBS 70/53

B) run 800m

C) 3 rounds
(Alt rounds back and forth with a partner)
15 bf burpee
10 shoulder to ovhd 165/110

15 days out

In addition to the class WOD…

50 strict press in as few sets as possible 115/75
*if you take more than 6 sets then move on to next bit of work

Run 1 mile or Row 2k
50 wall balls 20/14
Rest 3 min
50 ring rows
Run 1 mile or row 2k

16 days out

In addition to the class WOD…

14 min EMOM
2 hang squat snatch 155/105
and
1 rope climb

45 GHD sit-ups
45 hip ext