Tuesday 8-20

Stallions: “Hour Glass” For Max Burpees: Alternating On the Minute x 16 Minutes (8 Rounds): Evens: 14/12 Calorie Row Odds: 5 Power Cleans (155/105) + Max Rep Burpee Over Barbell* Row 500m x 2. Rest ~ 2 minutes between sets. *Post your total number of burpees and your slowest 500m row to the whiteboard. Colts:…

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Monday 8-19

Stallions: Skill: Movement Prep “The Whole Shebang” For Time: 10 Strict Handstand Push-Ups 20/side Kettlebell Front Rack Lunge (53/35lbs) 30 Box Jumps (24/20″) 40 Pull-Ups 30 Box Jumps 20/side Kettlebell Front Rack Lunge 10 Strict Handstand Push-Ups Colts: Skill: Movement Prep “The Whole Shebang” For Time: 10 Dumbbell Strict Presses (35/20lbs, hand) 20/side Kettlebell Front…

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Saturday 9-17

9am FREE Community Trial Class Skill: Movement Prep “Layers” For Time: 3 Rounds of: 200m Run 15 Kettlebell Swings (53/35) Directly into… 3 Rounds of: 200m Run 15 Wall Ball Shots (20/14, 10′) Colts: Skill: Movement Prep “Layers” For Time: 3 Rounds of: 200m Run 15 Kettlebell Swings (35/26) Directly into… 3 Rounds of: 200m…

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Friday 8-16

Stallions: Weighted Strict Pull-Up 3×2-Tough load ACROSS. Push Press 3×1-Tough load ACROSS. Side Plank Arch Ups 3×12/side @ 21X1, rest 1-2 minutes between sets.* Post WOD (Optional): This weeks active recovery. *Tempo prescriptions: -Assisted Strict Pull-Up/Barbell Row: Pull with control, pause for :1s with chin over bar/barbell touching chest, :3s lower, :1s pause in bottom…

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