WOD 04.18.19

Warm-Up
Thoracic Spine Isometric Holds
Single-Arm (Foot Supported) Static Hang x 30 seconds per side
Toe Tap Pike x 20 reps

Followed by…

10 Minutes of Gymnastics Skills Practice of Your Choice

Conditioning
Every 7 minutes, for 35 minutes (5 sets) for times of:
250 Meter Row
25 Push-Ups
30 Jumping Lunges
40 Air Squats

Please note times for each of your 5 sets, paying particular attention to your abillity to maintain a pace, in which round pace dropped off, and on which movements you lost the most time over the course of the sets.

WOD 04.17.19

Warm-Up
Spinal Segmentation Drill x 5 reps
Scapular CARs x 5 in each direction per side
Shoulder CARs x 5 in each direction per side

Followed by…

Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

Strength
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps 

Go as heavy as possible!

Strength
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

Conditioning
For time:
40/30 Calories of Assault Bike
30 Burpees
20 Strict Pull-Ups, Ring Rows or scaled Pull Up options

WOD 04.16.19

Accessory work
Three sets of:
Back Squat x 8-10 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps
Rest 60 seconds
Handstand Hold against a wall or off a box 30-45 seconds
Rest 60 seconds

Conditioning
Five rounds for time of:
10 Kettlebell Deadlifts
10 Kettlebell Goblet Squats
10 Alternating Reverse Lunges with Goblet Hold

Use the heaviest kettlebell you can handle and note both the weight of the kettlebell and your time in comments.

WOD 04.15.19

Warm-Up.
Wall Slides x 10
Russian Baby Makers x 10
Dead Bugs x 10
Death March x 10
Single-Leg Jumps x 10 

Accessory work
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

Conditioning
Complete as many rounds and reps as possible in 7 minutes of:
14 Kettlebell Swings
14 V-Ups or Ab Mat Sit Ups