Friday 9/4

1. Skill (Handstand Walks):     Performance: Handstand Walk 3x30s Max Distance, 60s Rests. Fitness: Kick up to shoulder touch 3×6-12, Rest as needed. 2. EMOM 15 Minutes:     1st Minute: 10 Pull Ups     2nd Minute: 10 Ring Dips     3rd

Wednesday 9/2

1. Skill (Turkish Get Ups): Kettlebell, Dumbbell, Barbell Variations For Quality 2. 3 Rounds For Time (2/1.5):     Run 300m*     20 Alternating Jumping Split Lunges     8 KB Snatch, LH     8 KB Snatch, RH  

Tuesday 9/1

1. Thruster-Find Your 1RM 2. “Air Force WOD”     For Time (95/65):*     20 Thrusters     20 Sumo Deadlift High Pull     20 Push Press     20 Overhead Squats     20 Front Squats *Every minute on the minute, perform 4 burpees. **Please

Monday 8/31

1.   Power Snatch+Hang Snatch (Below the Knee) 5×1+1 80-85% 2.   5 Rounds For Time:     8 Deadlifts (225/155)     8 T2B     8 Box Jumps (30/24″)

Saturday 8/29

9am 1. Skill: Wall Balls & Pull Up Variations 2. 2 Rounds For Time:     Run 400m     25 Wall Ball Shots (20/14), 10′     20 Pull Ups     10 Burpees 10am 1. Mobility: Coaches Choice 2. For Time:     Run 1000m     50 Wall Ball Shots

Friday 8/28

1. Pause Front Squat 5×3 75% (2s Pause) 2. 5 Rounds For Time:     7 Cleans (115/85)     14 Kettlebell Swings (1.5/1)

Thursday 8/27

1. Skill (Kipping Handstand Push Up):     3×3-6 For Quality* 2. 21-15-9 For Time:     Handstand Push Up     Toes-to-Bar     50 Double Under’s Between Each Set *Choose an option that is challenging for you and make each rep

Wednesday 8/26

1. Snatch Pull+Snatch 5×2+1 75-80% 2. Power Clean+Jerk 5×2+1 75-80% 3. 20-30 Minute Aerobic Work (Post WOD Optional)

Tessa Nicole

Tuesday 8/25

1. Back Squat 4×6 80-85% 2. 3 Rounds For Time:     50 Alternating Pistols     10 Burpee Muscle Ups