Gain Train 1

WOD:
Shoulder Prep-
3x20 Incline Bench Press@Bar
    Pallof Alphabet (Band)
   10 Ring Rollouts
   15 KBS-High Rows@2-16kg
Strength-
7x3 Power Snatches from High Blocks@62kg
7x3 Shoulder Presses@58kg
4x10 Bench Supported Rows-30 sec iso hold@2-24kg
4x10 Inc CG Bench Presses@70kg-10 DB Bicep Curls@2-15kg

Ready and Able 35

WOD:
Prep-
3x10 Y-W-T-A Band
    1 Legless Rope Climb
    10 DB Thrusters@2-12.5kg
LPO-
5x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@55kg (No hook)
5x2 Muscle Cleans-2 Push Presses@75kg
4x2 Snatch Pulls-Snatch High Pull (Attempted hehe)@105kg-20 Band Pull Aparts
Core-
3 min Max Distance:
Farmer's Walk@2-40kg
135m

Ready and Able 34/ROM WOD 86

WOD:
Prep-
3x3 TGU ES@16kg
    5 RKC Planks (3 sec Contraction)
    15 Band Leg Curls
    5 Russian -5 American Swings@32kg
Strength-
4x5 Back Squats@122.5kg
3x35 sec Skillmill Low Push to 25 sec Sprint
Metcon-
10 min. AMRAP
20 Russian Swings@32kg
15 Wallballs@30lbs
10 Box Jumps
3 Rds, 25 reps
ROMWOD-
"Beyond Limits"

ROM WOD 85

ROM WOD-
"Always Better"

Ready and Able 33

WOD:
Shoulder Care-
3x10 Scap Pull-Ups
    10 High Row-Ext Rotation-Press w/ Light Band
    15 Face Pull to Pull-Apart
    20 Dynamic Deadbugs
Strength-
4x5 Shoulder Presses@56kg
10-10-10 Ring Pull-Ups (strict)
10-10-10 Ring Dips (strict/kipping mu to arrive)
Metcon-
21-15-9
HSPU
Push Presses@40kg
Push Ups
8:28

Ready and Able 32/ROM WOD 84

WOD:
LPO/Strength-
6x3 Clean and Jerks (Power)@87kg every 90 sec
4x5 Front Squats@95kg
3x2 Clean Pulls@140kg
Core-
2x15 Toes to Bars
ROM WOD-
"New Day, New Opportunity"

Ready and Able 31

WOD:
Shoulder Care-
3x10 Prone Bench Y-W-T-A@2-2kg
    10 Wtd. Passthroughs@4kg
    10 ES Plate Halos@10kg
LPO-
5x4 Power Snatches every 90 seconds@60kg
Strength-
3x10 Band Lat Pulldowns (2 Big bands each hand)-15 Bench Supported Rows@2-24kg
3x10 CG Bench@70kg-15 Band Tri Ext
3x12 Hammer Curl-Bent Arm Lateral Raise-Punch@2-7.5kg