WOD

August 16

Primer Work: Scapular Pushups into Shoulder Taps x 12 reps each Bentover Rows w/empty Bar x 15 reps Side Lying Plate External Rotation x 12 per side *slowly Pushup w/Rotation x 12 reps *6 per side + A. Bench Press 5,2,5,2 *after each set do Banded Hollow Pulldown to...

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August 13

A. BS @ 33x1 tempo 1 x 2 reps @ 50,60,70%; 1 x 2 reps @ 80% *no tempo, 2 x 1 @ 90% * 1 set every 2 mins + Partner Workout 5 min amrap WB (20/14) 4 min amrap No Pushup Burpee Pullups 3 min amrap Shoulder to OH (95/68) *Alternate every 30 secs here throughout! *So...

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August 12

Primer Work: 90/90 Single leg Bridge w/Wall Taps x 30 per side Single RDL Hold w/Windmill twist x 30 secs per side Hollow Rock Holds x 20 secs x 2 sets Bird Dogs x 10 per side + A. Barbell GM w/band around knees 3 x 5 reps EMOM B. DL 1 x 2 reps @ 50,60,70,80%; 2 x 1 @...

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August 11

Primer Work 1-arm KB Bench Press while in a Bridge position x 15 per side *band above knees and back on bench Banded External Rotation/Standing Powell Raises x 15 per side Ring Rows x 15 reps Pushup Plank Hold x 30-45 secs + A. Close Grip Bench Press 6,3,6,3 *after...

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August 10

A. Muscle Snatch + Drop Snatch + OHS 1 + 1 + 1 on the min for 5 mins *Primer work here so stay light! B. Snatch 1 x 2 reps @ 60,70%; 3 x 2 reps @ 80-85% *1 set every 2 mins and all singles with reset! + Partner Workout 13 min amrap 3 PS (115/78) *can scale up to...

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August 9

5 sets each of: Alternate every 90 secs Front rack Stepups x 5 per side Farmers Walk x 100 ft *heavy + 5 rds 15 KB Swings (70/53) 30 DU 50 ft KB Baby Hold Walk *holding it across your chest + Finisher: DB Wood Chops 3 x 12 per side Side Plank Hold 3 x 20-30 secs per...

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Programming isn’t anything

It’s everything.