Skill Work (Pull-up): Hinge Rows 7-7-7-7 30 second one-arm upright lat leans between sets   For Quality     Strength WOD: Thrusters 5 reps @ 60% 1RM 3 reps @ 70% 1RM 1+ reps @ 80% 1RM   For Max Reps     Conditioning WOD: “Sledge Slamming” 30 Calories Rowed 25 Slammers (12/8) 20 Sledge Swings (10/8) 15 Wall-Ball Shots (20/14) @ (10/9′)   3 rounds for time     Mobility WOD: Banded Olympic Wall Squat – 2:00 Quad Smash – 2:00 each leg Super Front Rack – 2:00 each arm   For Quality     Post Max reps, time and experience to commentsRead more

  Skill Work: Practice for 10 minutes Broad Jumps – Two leg and one leg   For Quality and Experience     Conditioning WOD: Perform as many reps in one minute at each station. Then rotate and rest for 30 seconds between stations, and one minute between rounds. Wall Climbs Kettlebell Swings (53/35) Weighted Walking Lunges (135/93) Speed Skips   3 rounds for score     Flexibility WOD: Hold Couch Stretch, 2 minutes each leg Hold right leg split, 2 minutes Hold left leg split, 2 minutes Hold Couch Stretch, 1 minute each leg   For Quality     Post experience and score to commentsRead more

    Skill Work: Practice for 10:00 Kipping Toes-2-Bar Progression 1 Kipping Toes-2-Bar Progression 2   For Quality     Strength WOD: Front Squat 5 reps @ 60% 1RM 3 reps @ 70% 1RM 1+ reps @ 80% 1RM   For Max Reps     Conditioning WOD: Complete as many rounds as possible in 10:00 of: 10 Deadlifts (225/150) 8 Box Jumps (24/20″) 18 Shoulder Touches   For Score     Mobility WOD: Banded Elbow Extension – 2:00 each arm Banded Heel Cord – 2:00 each leg   For Quality     Post max reps, score, and experiences to commentsRead more

Pre-WOD Run: Run 5K  There will be a group meeting at Lafortune Park by the swimming pool at 0745.     Strength WOD: Sumo Deadlift 3-3-3-3-3   For Max Load     Conditioning WOD: Row 750m …then 10 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …then Row 750m   For Time     Flexibility WOD: 15 Sit-ups to pike 15 Sit-ups to Straddle   2 rounds for quality     Post runtime, max load, time,and experiences to commentsRead more

  Skill WOD: “Jump Fever” 300-40-40-30-30-20-20-10-10 Double Unders Perform the first 300 in any combination. After 300, perform each of the following segments in their entirety. If you trip or stop, start that segment over.   For Time (20 minute cap)     Conditioning WOD: 300m Run 10 Overhead Squats (95/63) 10 Handstand Push-ups 10 Grasshoppers*   2 rounds for time *Righ/Left equals 1     Mobility WOD: Plantar Surface Mobilization – 2:00 each foot T-Spine Smash – 2:00 Banded Bully – 2:00 each arm     Post time and experience to commentsRead more