WOD: Aug 14, 2018

• Est 3RM btn P/P
• Min: 1, 4, 7, 10, 13 = 7L 1A KB Thruster
  Min: 2, 5, 8, 11, 14 = 7R 1A KB Thruster
  Min: 3, 6, 9, 12, 15 = 15/12 Cal C2

WOD: Aug 13, 2018

• Est 3RM B/S
• E/2:30 (6 cycles): 4 D/L, 3 HPC, 2 F/S, 1 S2OH
  *HAMF

PSA: Aug 12, 2018

• Wed 8/15 will look like this:
• 6a-8a & 3:00p-4:30p w/ Court
  1:1 are happening (you must be self sufficient)
• Sn Pull: 60/5, 70/5, 75/5, 80/5, 85/5
• Jerk Recoveries: 70/5, 75/5, 80/5, 85/5, 90/5
• Sn Grip lift off (:05 @ knee): 60/5, 70/5, 75/5, 80/5, 85/5
• CrossOver Symmetry (Activation, Activation +, Recovery)
• Sat 8/18 will look like this:
• Option A = Oly lifts & CrossOver Symmetry
• Cl Pulls: 60/5, 70/5, 75/5, 80/5, 85/5
• Sn Bal: 50/5, 60/5, 65/5, 70/5, 75/5
• btn Press (from split): Est 3x5 @ moderate intensity
• CrossOver Symmetry (Activation, Activation +, Recovery)
• Option B = no strength, skill development, longer M/C (be surprised)

WOD: Aug 11, 2018

• Option A = Oly lifts & CrossOver Symmetry
• C&S/J: 50/5+3, 60/5+3, 65/5+3, 70/5+3, 75/5+3
  OHS (1RM Sn#): 60/5, 70/5, 75/5, 80/5, 85/5
  G/M: Est 5x5 @ moderate intensity
• CrossOver Symmetry (Activation, Activation +, Recovery)
• Option B = no strength, skill development, longer M/C (be surprised)

WOD: Aug 10, 2018

• Week 3 D/L...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
• EMOM/15: HPC, B/P, Burpee
  Min 1, 4, 7, 10, 13, = 10 HPC
  Min 2, 5, 8, 11, 14, = 10 B/P
  Min 3, 6, 9, 12, 15, = 10 Burpee

WOD: Aug 9, 2018

• Week 3 btn P/P...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
• 5 RFT: 5 P/S + 5 OHS + 200m Run
  3:00 Recovery
• 3 RFT: 5 P/C + 5 F/S + 5 P/J + 10 B/S + 10 RDL

WOD: Aug 8, 2018

• 6a-8a & 3p-5p w/ Court
  1:1 are happening (you must be self sufficient)
• Sn: 50/5, 60/5, 65/5, 70/5, 75/5
• Sqt Jerk: Est 5x5
• Halt Cl Pull (:03 @ knee): 60/5, 70/5, 75/5, 80/5, 85/5
• CrossOver Symmetry (Activation, Activation +, Recovery)

WOD: Aug 7, 2018

• Week 3 B/S...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
• EMOM/9 ... D/L & Burpee w/ DNF penalty
  Min 1 = 1 D/L & 1 Burpee
  Min 2 = 2 D/L & 2 Burpee
  Min 3 = 3 D/L & 3 Burpee
  Min 4 = 4 D/L & 4 Burpee
  Min 5 = 5 D/L & 5 Burpee (DNF = 4x200)
  Min 6 = 6 D/L & 6 Burpee (DNF = 3x200)
  Min 7 = 7 D/L & 7 Burpee (DNF = 2x200)
  Min 8 = 8 D/L & 8 Burpee (DNF = 1x200)
  Min 9 = 9 D/L & 9 Burpee (No Run...)

WOD: Aug 6, 2018

• Week 3 IBP (15 deg)...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
• EMOM/18: HPS...KBS...MBS
  Min 1, 4, 7, 10, 13, 16 = 8 HPS
  Min 2, 5, 8, 11, 14, 17 = 16 KBS
  Min 3, 6, 9, 12, 15, 18 = 24 MBS

PSA: Aug 5, 2018

• Wed 8/8 will look like this:
• 6a-8a & 3:00p-4:30p w/ Court
  1:1 are happening (you must be self sufficient)
• Sn: 50/5, 60/5, 65/5, 70/5, 75/5
• Sqt Jerk: Est 5x5 
• Halt Cl Pull (:03 @ knee): 60/5, 70/5, 75/5, 80/5, 85/5
• CrossOver Symmetry (Activation, Activation +, Recovery)
• Sat 8/11 will look like this:
• Option A = Oly lifts & CrossOver Symmetry
• C&S/J: 50/5+3, 60/5+3, 65/5+3, 70/5+3, 75/5+3
  OHS (1RM Sn#): 60/5, 70/5, 75/5, 80/5, 85/5
  G/M: Est 5x5 @ moderate intensity
• CrossOver Symmetry (Activation, Activation +, Recovery)
• Option B = no strength, skill development, longer M/C (be surprised)

WOD: Aug 4, 2018

• Option A = Oly lifts & CrossOver Symmetry
  3 pos C&J (2 ea top-down): 50, 60, 65, 70, 65
  btn S/J: 50/5, 60/5, 65/5, 70/5, 75/5
  RDL (1RM F/S): 50/5, 60/5, 65/5, 70/5, 75/5
• CrossOver Symmetry (Activation, Activation +, Recovery)
• Option B = no strength, longer M/C (be surprised)

WOD: Aug 3, 2018

• Week 2: btn P/P...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
• EMOM: Min 1-3 = 3 C2BPU & 3 Clusters
               Min 4-6 = 4 C2BPU & 4 Clusters
               Min 7-9 = 5 C2BPU & 5 Clusters
               Min 10-12 = 6 C2BPU & 6 Clusters
  DNF = Run 200's until the 12:00 clock expires

WOD: Aug 2, 2018

• Week 2: B/S...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
• "Elizabeth" 21/15/9 Cleans (135/83) & Ring Dips**
  **I want a max of 95/63 used today & minimal dip assistance
  **note your time and dip assistance! stay in motion!!
• 4 x 200m Run (time not important)

WOD: Aug 1, 2018

• 6a-9a w/ Court & 3:30p-6:30p w/ Jen
  1:1 & CF Kids/Teens are happening (you must be self sufficient)
• 3 pos Sn (2 ea top-down): 50, 60, 65, 70, 65
• F/S + P/J: 50/5+1, 60/5+1, 65/5+1, 70/5+1, 70/5+1
• Sn Pull: 60/5, 70/5, 75/5, 80/5, 85/5
• CrossOver Symmetry (Activation, Activation +, Recovery)