07.05.19 Morning classes ONLY 5:30,9:30, 12:00

Warm Up
3 rounds
4 Turkish Get ups
10 hollow rocks
10 parallette shoulder extensions

Gymnastics Primer:
Every 90 Seconds
set 1: shoot thrus on parallettes x 10
set 2: handstand shoulder taps x 10 /scale to feet in pike
set 3: hollow to superman x 10

WOD
Performance Care
20:00 AMRAP
1:00 bike with breathing through the nose only
50 Foot dual KB front rack carry
8 cat/camel
30 second bottom of squat hold

OR
Every 4:00 for 5 Rounds
10/side pallof press
200m sandbag run 50/35 wreckbag
10 ball slams

08.18.18

Make up Strength/Skill


WOD
Partners- One round for time

40 partner deadlifts 405/265- done together on the same bar.
30 each person TTB- while one partner is doing TTB, the other is hanging from the bar
20 each person burpee box jump overs 24/20" - while one partner is jumping, the other is holding the sandbag
10 each person sandbag ground to over the shoulder- while one partner is lifting the sandbag, the other is holding a squat