Daily WOD

10/17 L2 Warm Up 2 Rounds 10 shoulder taps 5 inch worms 10 straight leg deadlift (45/35) Skill Rowing Progression WOD For TIme Row 5000m L1 EMOM for 15 mins 2 clean and jerks

10/16 L2 Warm Up 2 rounds 10 Wall Facing Squat 20s Ankle Banded Distraction (per side) 20 squat thoracic rotation Skill EMOM for 8 Rounds 3 Back Squat 70% of 1RM WOD 21-15-9 Burpee Box Jump (24/20) Power Clean (115/75) L1 4 rds for time 5 pullups 10 push-ups 15 squats 20 sit-ups

10/15 L2 Warm Up 2 Rounds 10 Yoga Push Up 10 PVC Reverse Shoulder Extension 10 Ring Rows Skill Kipping Pull Up Progression 3×1 strict Pull up + 2 beat swings + 3 Kipping Pull ups + Max Effort Chest to bar WOD 3 RFT 15 Ring Dips 25 Russian Swings (70/53) 35 Wall Balls…

10/14 L2 Warm Up 2 Rounds 10 inch worms with push up 20 banded good morning 10 Jefferson Curl Skill T&G Deadlift Every minute for 7 Rounds 5 Touch and Go deadlifts Sets across at 60% of 1RM WOD AMRAP 12 12 Shoulder to Overhead (95/65) 10 Toes to Bar 8 Lateral Bar Burpees L1…

2 Rounds 20 lateral band step overs 10 Wall Facing Squat 20s Couch Stretch Skill Single Leg Back Rack Step up 3×10 work to a challenging set for the day WOD For TIme 10! Cal Row DB Hang Clean and Jerk (50/35) (per side) Ring Dips

10/12 L2 Warm Up 2 Rounds 10 Scap Pulls 10 Reverse Lunge with Vertical Rotation 10 Yoga Push Up Skill Partner Angie-ish 100 Pull Ups Run 1 lap 100 Push Ups run 1 lap 100 Abmat Situps Run 1 lap 100 Air Squats Run 1 lap Reps are split in half, run is completed together…

10/11 L2 Warm Up 2 Rounds 10 Squat PVC Pass through 10 Plate OH Lunge (alternating) 10 Cat Cows Skill Snatch 3,3,3 Slightly heavier than working weight for the metcon WOD OPEN 20.1 10 Rounds For TIme 8 Ground to OH (Any Style)(95/65) 10 Bar facing Burpees 15 minute cap L1 12 min EMOM Even…

10/10 L2 Warm Up 2 Rounds 10 inch worms with push up 20 banded good morning 10 Jefferson Curl Skill T&G Deadlift Every minute for 6 Rounds 6 Touch and Go deadlifts Sets across at 50% of 1RM WOD Alt EMOM 16 ODD: Wall Ball (20/14) 12-15-18-21-12-15-18-21 EVEN: 6 lateral med ball burpees, 8 V-Ups…

10/9 L2 Warm Up 2 Rounds 10 Plank to Pike on Rower 10 Pike Push Ups 20s PVC Prayer Stretch Skill Headstand Progression Kipping HSPU THEN 2x -1 ME Kipping HSPU (Rest 3 minutes between efforts) WOD For Time Run 400 20 Clean (any style) (95/65) 20 Pull Ups 20 Push Ups Run 400m 15…

10/8 L2 Warm Up 2 rounds 10 Wall Facing Squat 20s Ankle Banded Distraction (per side) 20 squat thoracic rotation Skill Front Squat EMOM EMOM for 7 Minutes 10 Reps @ 60% of 1RM WOD Row Intervals (10x30s) record total meters rowed L1 Push Press 7×5 finisher 1000m row