Wednesday's WOD

Shoulder mobility

Overhead squat: 2-2-2-2-2-2-2
The focus is on mechanics. Demonstrate coaching points for lift. Have two coaches per lifter and have each coach look for a different coaching point. Only increase load when points are met.

Four rounds for time of:
10 Power cleans (135/95/65)
10 Burpees

Tuesday's WOD

Sled pulls: 3 x 50m each set at 60% of 1-rep max for back squat.

As many rounds as possible in 30 minutes of:
3 Weighted Pull-ups (45/35/25)
5 Strict Pull-ups
7 Kipping pull-ups

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.

Place stall mats under the pull-up rig for dropping dumbbells.

Coming off the bar or going to ground constitutes termination of a set.

Keep track of rounds and sets (each round might take a few sets.)

Monday's WOD

Kipping pull-up clinic. Work on 5 sets of 5 kipping pull-ups.

GHD: 3x10,15, or, 20
Using a ring set precisely 12" above your maximum reach, complete 4 rounds for time of:
30 Jump and touch, alternating arms
20 Deadlifts (185/125/95)
10 Handstand push-ups

Friday's WOD

3 rounds for quality (after WOD):
5 Dumbbell Planche Throughs
Hold Planche in Tuck Position for 15 seconds

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
Thrusters
Pull-ups

Thursday's WOD

"2 minute Fran"
Modify "Fran" in any way to do it in 2 minutes. For example, I did it with 22# thrusters and jumping pull-ups in 2:03.

Front squat 2-2-2-2-2-2 reps

Wednesday's WOD

For time:
90 Sit-ups
30 Deadlifts (225/155/105)
30 Double-unders
30 Overhead squats (95/65/45)
30 Pull-ups

Tuesday's WOD

Overhead squat 3x5 (3 work sets of 5)

"Isabel"
For time:
30 Snatch (any method)(135/95/65)
Use 95 pounds, 65 pounds or broomstick as needed.