WOD

9/13/2018

Warm-up
:30 Seconds

Easy Bike
Active Samson + Air Squats

Medium Bike
Active Spidermans

Faster Bike
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility
PVC Pass Throughs – 1 Minute

Front Rack Stretch – :45 Seconds

Wrist Stretch – :30 Seconds

Strength
Strict Press (Heavy Set of 1)
Push Press (Heavy Set of 3)
Push Jerk (Heavy Set of 5)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
7/5 Calorie Assault Bike
10 Wallballs (20/14)

WOD

9/12/2018

Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Strength
Deadlift (Build to a heavy set of 3)
10:00

Metcon
Metcon (Time)
For Time:
1 Mile Run
100 Double Unders
30 Deadlifts (185/135)
800 Meter Run
50 Double Unders
20 Deadlifts (185/135)
400 Meter Run
25 Double Unders
10 Deadlifts (185/135)

Accessory Work
Metcon
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)

After each set, complete 15 GHD Sit-ups