Partner WOD
Alternate rounds, complete 4 rounds each
20 back rack walking lunges (45/25)
12 burpess

Mobilty

Sholder strech warm up.

Air Force WOD for time
20 Thrusters (95/65)
20 SDHP (95/65)
20 Push Jerk (95/65)
20 OHS (95/65)
20 Front Squat (95/65)

*Every minute do 5 Burpees

more burpees, this isnt going to end.

Run to Legion
18-15-12-9-6
Deadlift (205/155)
Slamball (20/10)
KB Push Press w/s (53/35)
Run to Legion

**did 21-18-15-12-9... oops!

Oscar's Birthday WOD

For Time:
2 Power Snatches
11 Back Squats
1 Mile Run
9 KB Man Makers
8 Chest to bar pull-ups
5 Burpee Toes-to-bar

RX: 115/75
Sc1: 95/65
Sc2: 75/55
Sc3: Lower weight

150 min

1.Own skill
A. HSW practice for 20 min
- 8 x 2 m walks
B. RMU practice for 50 min
- Ring swings 3 x 5
- Hips to rings 10 x 1
- Box assisted turn 5 x 5

2.JG PP 24.8.2018
A. Warmup
3 sets:
- 20 palm push-ups
- 20 extensor push-ups
B. Handstand
Accumulate 3 minutes of lateral wall assisted handstand hold
C. HSPU
Accumulate 30 strict HSPU - abmat + 5 kg plate, 30 x 1 reps

3.JG PP 25.8.2018
A. Push / Pull Strength & Conditioning
3 rounds > 2 rounds
- 5 weighted ring dips - 5 5 kg
- 10 Bulgarian dips - feet on box
- 10 strict ring dips
- 20 push-ups
- Rest 2 minutes
- 5 weighted chin-ups - 10 10 kg
- 10 wide grip pull-ups
- 10 strict pull-ups
- 20 ring rows
- Rest 3-5 minutes or until fully recovered.

3 rounds:
Box Jumps (20")
Sit-Up (abmat)
Wall Ball (9 ft target, 14# ball)
Burpee

1 minute at each station, 20 seconds between each station, 1 minute rest between each round.

Score total reps.

Increasing weight with each set of reps.

85-95-105-115-120-120

Five 3 minutes rounds of

3 Handstand push ups
6 band assisted strict pull ups
9 burpees
12 sit ups

Rest 1 minute in between each round

130 min

1.JG PP 21.8.2018
A. Ring Muscle-up Technique
- 3 x 5 rocking arch
- 3 x 5 ring swings
- 3 x (2 rings + 1 hips to rings)
- 3 x 1 ring muscle-up no dip - 4 x 1
- 3 x 1 ring muscle-up no dip + 1 hips to rings - 4 x 1
- 3 x 10 support swings
- 3 x 10 bottom of dip swings

B. TTB Technique
- 3 x 5 kip swings
- 3 x (3 kip swings + 3 hanging knee raises + 3 kip swings + 3 hanging knee raises)
- 3 x (3 kip swings + 5 half rep straight leg TTB)

2.Gymnastics
A. Handstand
- Hollow body positioning practice on the ground (10 min)
- Handstand hold practice (10 min)

B. Every 3min for 15 minutes:
Bike 2 min @ 75-80% effort - easy pace
6 Ring dips