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Aug 2nd WOD


Skill- Headstand-HSPU 15 Minutes "Burner"- 10 Minute Cap With a partner complete- you go I go style, switch every rep 3 Rounds 1 Banded Buddy Sprint Up and Back each person 20 Burpee Box Jump Overs 30/24 Wod- "Cause 1 Ain't Enough" EMOM- for as long as you can increase by 1 rep each minute. All the way to 20 minutes. If you miss a minute finish off as AMRAP increasing by 1. No RX Plus- Rx- 75/55 Min 1- 1 Power Clean, 1 S2OH Min 2- 2 Power Clean, 2 S2OH Min 3- 3 Power Clean, 3 S2OH Min 20- 20 Power Clean, 20 S2OH 


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Strength: Shoulder Press 5x 2 @ 90% DB Lateral Raise 3x 10 DB Rear Delt Row Conditionging: 12min AMRAP 2-4-6-8-10..... Wall Ball (20/14) 1-2-3-4-5-6..... Devil Press (50/35)(40/25)

Friday April 16th WOD

Strength: 10 Min EMOM 1 Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: (15min cap) 100 DB Thrusters (50/35)(40/25) (35/20) *Every Minute on the Minute: Perform 5 DB Deadlifts (Rx+ = 7 deadl

Thursday April 15th WOD

Strength: Bench Press 7x3 @ 87.5% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 12min Amrap 20 Air Squats 8 DB Hang Power Cleans 8 Toes to Bar / Knee to chest

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