July 26, 2016 Tuesday

12 minute practice Use wall as needed Use partner assisted as needed

Use DB, KB, MB, Plates for the weight. 20 TOTAL steps, 10/10 To be done during the 12 minutes of HS practice

This is optional POST workout NOT FOR TIME extra work if time permits


July 25, 2016 Monday

Up 5% from last week. One less rep per rd this week. Focus on CONTROL No Superset

HELEN's Toes

Check your HELEN time & try to beat it! Modify options; -Lighter KB -R-KBS -one-arm R-KBS -K2E/KneeRaises -AbMatSU (2x reps) -200M run *15minute cap

If time permits


July 23, 2016 Saturday

15 minutes to find today's 3RM

Partner WOD

One partner starts on the SCTs the other partner starts on the run. When the running partner comes in the SCT partner goes on the run & the running partner begins on the SCTs.


July 22, 2016 Friday

6 min cap

Watch video for ManMaker ManMaker is; 1 pushup+1 arm row+1 pushup +1 arm row+1 squat clean thruster


July 21, 2016 Thursday

ME intervals

20 min cap 3x DU:SU


July 20, 2016 Wednesday

No bands on Pistols, watch video for modification options. If you can not hold a handstand against the wall then your modification is the highest you can hold a wall walk in the hollow position.

Modify RingDip to band assisted or HRPU


July 19, 2016 Tuesday

Up 5% from last week. This weight should still be light enough that you should not be failing due to weight. Superset GHR

Modify to banded or partner assisted as needed. Avoid hips shooting back

Nice Nancy

11 min cap This is an aggressive time cap, you will need to move quickly to finish under the cap.


July 18, 2016 Monday


July 16, 2016 Saturday

Lunges, BoxJumpOvers, & DUs can be done concurrently between partners. Meaning one partner can be doing the lunges at the same time the other partner is doing the BoxJumpOvers. Same w/ the DUs. As long as the work is done each round, it does not matter who does what & when it is done. Again, the work can be done at the same time. The run must be done together each round


July 15, 2016 Friday

CentralValleyThrowdown WOD#1

15 minute cap


July 14, 2016 Thursday

Part 1 of a 2 part WOD, each part separately scored. On a 10min running clock 1. 800M run 2. w/ remaining time find your heaviest complex of 1 round of DT

Part 2 of a 2 part WOD, each part separately scored. On a 10min running clock 1. 800M run 2. w/ remaining time find your heaviest complex of 1 round of DT

Modify to 3 HSPU or HSPU on box. No more than 1 abmat, if more abmats are needed then modify to box. Hips over shoulders, NOT AN ELEVATED PUSHUP. Tripod position on the down position. Last option is double reps strict pushup, no worming up. Watch video for direction on HSPU on box


July 13, 2016 Wednesday

Gnardog's 1st WOD!

13 minute cap Modify to K2E or hanging knee raises


July 12, 2016 Tuesday

No worming up. Modify to knees or hands on box or bench w/out weight. Only add weight if you can perform a PROPER push up. Superset Hollow/Arch

Hollow to Arch hold x10 Watch video for demo