WOD 05.03.19

Warm-Up
Pronated Hang (palms away, pull up grip) x 60 seconds
12-Minute Mobility for Hip Hinge Day
Supinated Hang (palms facing you, chin up grip) x 60 seconds

Accessory Work
Three sets of
Deadlift or Trap Bar Deadlifts x 8 reps
Rest 60 seconds
Weighted Pull-Up use weighted dip belt or hold a DB between your legs x 4 reps
Rest 60 seconds
Front-Leaning Rest on Rings x 45-60 seconds
Rest 60 seconds

Take enough time to warm-up and build so that all three sets of Deadlifts and Weighted Pull-Ups are heavy and challenging.

Conditioning
Three sets of:
20 Calories of Assault Bike
100-Foot Walking Lunges with Farmer’s Hold (53 lb KB)
Rest 2 minutes

WOD 05.01.19

Accessory Work
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm
(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)
Station 2 – Side Plank x 45 seconds each side
Station 3 – Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps

Conditioning
Every 6 minutes, for 18 minutes (3 sets)
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches
40 Push-Ups

WOD 04.30.19

Warm-Up
Kettlebell Halos x 10 (5 each direction)
Kettlebell Windmills x 5-10 each side (slow & controlled)
Single-Arm Kettlebell Row x 5-10 each side
Skydivers x 15-20
Scapular Pull-Ups x 10
Assault Bike x 10 calories

Accessory work
Three sets of:
Ring Rows with feet elevated x 5-6 reps
Rest 45 seconds
Double Bent-Over Kettlebell Rows x 8 reps
Rest 45 seconds
Banded Hamstring Curls x 20 reps
Rest 45 seconds

Conditioning
Complete as many rounds and reps as possible in 10 minutes of (AMRAP 10)
20 Single Kettlebell Deadlifts
10 Calories of Assault Bike
5 Strict Pull-Ups or Scaled Strict Pull Ups