Finally it's Friday WOD
3-3-3-3-3 OH Squats w/ 2-3:00 Rest between Sets Build up to working weight
Thursday Workout of the Day
WOD: 16AMRAP 6-8-10 Kettle Bell Swings Burpees Dumbbell Cleans Small Lap
Hump Day WOD
Warm: Scottsdale Road Run 3:00 Rest Big Lap 2:00 Rest Small Lap :45 Rest Big Lap :90 Rest Scottsdale Rd Run WOD: 10-10-10 Strict press...
Tuesday All Worked Out
WOD: 5-5-5-5-5- weighted HSPU Then 1 mile Run
Beginning of the Week WOD
WOD: 3 rounds for time: One minute of back squats Rest one minute One minute of chest-to-bar pull-ups Rest one minute One minute of power...
Partner Saturday WOD
Partner “Murph” 4 Big Lap Relay 4 Rounds of 25 Pull Ups 50 Push Up 75 Air Squat 4 Big Lap Relay
Ending the Week Strong
Warm: Barbell warm up WOD: Power Clean 5-5-5-3-3-3-1-1-1 Work up to heavy 1 Rep (90-95% of 1 RM) 2-3 minutes Rest between sets
Thursday Workout
Warm: 3 x 10 box ups - :30 Rest between each 3 x 10 box overs- 1:00 rest between each WOD 5:00 of Rowing 3:00 Rest X5 Post WOD 5-5-5-5-5...
Wednesday WOD
WOD: 15-12-9 reps for time of: Toes-to-bars Wall-ball shots, Thrusters Rx- 95/65 F- 75/45
Tuesday Work
WOD: 5 rounds for time of: 10 kettlebell clean and jerks 3 muscle-ups RX- 55/35 F- 44/25
