10.09.2021 Bring a Friend Day

Warm Up
400m jog
10 Jefferson curls
10 yoga push ups



Primer
5 sets of 1 rep front squat with a 10 second descend and a 10 second hold
start light and add a small amount of weight

in between sets
1. banded ankle distraction x 30 seconds each side
2. calf eccentrics x 8 each side
3. front rack stretch x 30 seconds
4. slow Cossack squats x 8 each side
5. sumo good mornings with plate or KB at your chest x 5 slow reps



WOD
The Destroyer
50 Power Cleans
-20 Double Unders
40 Front Squats
-20 Double Unders
30 Shoulder to Overhead
-20 Double Unders
20 Squat Clean Thrusters
-20 Double Unders
10 Curtis P Complex (1 Power clean + 2 Front rack lunges + 1 Shoulder to Overhead)
-20 Double Unders

Advanced: 95/65
Intermediate 75/55
Novice 65/45
25 Minute Cap

08.28.2020

 Warm Up: 
3 Sets Not For Time 
5 Half Kneeling Single Arm Bottom Up KB Press/arm 
20sec Side Plank/ side 
30sec Dead Bug- move legs out and back slowly 
*Move with purpose and focus - build a little weight on your press 

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly 

then.. 
Banded good mornings with squats. - Use a red, blue, or black band- something stronger
Do 5 reps good mornings + 5 reps squats for 3 sets 

WOD
"Complex"

20:00 AMRAP
200m Run 
1 Curtis P (1 Power Clean + 1 Lunge/Side + 1 Push Press)   96/65   75/55
1 Man Maker (1 Push Up + DB Row + 1 Push Up + 1 DB Row + 1 Squat Clean Thruster)  40/30  35/20  25/15

*Add 1 rep to each every round
ex. 200m Run, 1 Curtis P, 1 Man Maker. 200m Run 2 Curtis P’s, 2 Man Makers, 200m Run 3 and 3 and so on