6/6/18

Partners (similar strength)
10 alternating tire flips (or 5 reps on a HEAVY tire side by side). 
200m run together.
6 alternating rope climbs (scale up to legless). 
6 rounds with minimal rest between rounds.

2/16/18

STRENGTH: 15 min to build to heavy yoke carry.
WOD: 3 rounds
50 box jumps
25 hspu (sub 25 heavy strict DB press).
5 rope climbs

1/23/18

SKILL: Rope climb technique
WOD: 4 rounds
4 min ladder
5-10-15-20-25-30-ETC walking weighted lunges (odd objects only...no barbells)
10-20-30-40-50-60-ETC Double unders
2:00 rest after round 1.
1:30 rest after round 2.
1:00 rest after round 3.
*Sub 3-6-9-12-15-ETC squat thrusts for DUs. 
*Post name, object, weight, rounds and reps.

12/20/17

8 rounds
8 bench press (AHAP unbroken).
2 rope climbs or 2 peg boards or 1 trip across monkey bars.
200m run.
*Minimal rest between rounds.

8/25/17

Friday Option Day

Fun Wod BPT: 4 rounds -- rest as needed between rounds.
2 rope climbs
10 tire flips
2 rope climbs
*****
Fun Wod Stamford: 4 rounds -- rest as needed between rounds.
Down and back monkey bars
10 tire flips
Down and back monkey bars
*****
Breathing/Recovery Option
2k row or ski at 75%
*****
Makeup Option: Pick a Wod from the past week and let it rip.

7/28/17

SKILL: (10 minutes) Toes to Bar

WOD: Partners -- similar strength recommended.
2 rounds
15 tire flips (rep for rep).
45 toes to bar (one person works at a time). 
75 double KB front rack lunges (one person works at a time).
*Bonus 10 rope climbs BPT or 10 trips across the monkey bars or up and down peg board Stamford. 
*The bonus is just ONCE after the team has finished 2 rounds.
*Sub 60 hollow rocks for TTB.

7/6/17

EMOM x 30 (alternate stations every minute).
Station 1 — 1 or 2 rope climbs (BPT) or 1 length monkey bars (Stamford).
Station 2 — 8 handstand pushups (kip or strict).
Station 3 — 10 dips (rings or fixed).
Station 4 — 12 box jumps (must jump—no step ups allowed). 
Station 5 — 1 length bear crawl.