Finally Friday WOD
Warm: Burgener Warm up x 5 Bar Only Dynamic Stretch Complex: Front squat 2 x 3 Push Press X 5 w/ 1:00 Rest WOD “True Grit” For Time 2,000...
Thursday WOD
Warm: Baseline at 50%- 60% 500m Row 40 Air Squat 30 Sit up 20 Push up 10 Pull up Strength Heavy S2OH- first 3 x3 sets building 4 x 5 All...
Hump Day WOD
Warm: 1000 n Row Back Flexability and Mob Circuit: RDL x 8 + Strict Pull Up x 6 Ring Row x 9 + Strict Sit Up x 12 + DB Shoulder Press x...
Tighten Up Tuesday
Warm: 4x10 Squat @ 31X3 Tempo Rest as needed Strength Tempo Back Squat 7 x 3 @ 32X1 Tempo WOD W/ a Plate 12 Squat 1 small lap 20 total...
Monyay WOD
Warm: E :30 OM for 6 Add 1 wall ball Strength 5,3,1,5,3,1 Close grip bench press WOD For Time 45-30-15 Goblet Squat Rx- 55/35 F- 44/25...
Saturday Endurance
"Calvario" Three AMRAPs in 24 minutes AMRAP in 6 minutes: 5 Sumo Deadlift High-Pulls 135/85 10 Hang Squat Cleans 135/85 15 Push Presses...
Finally Friday WOD
Warm: Run 4 Big Lap w/ 1:00 rest between WOD:12 minute Cap 104 Wall Ball 52 pull up Rx-20/14
Thursday WOD
Warm: Plank Shoulder taps X 10/ side x 5 rounds Skill: HSPU WOD: Diane 21-15-9 Deadlift HSPU Rx- 225/155 F- 185/115
Hump Day WOD
Warm: Wallball 10 + Russian KB swing 12 + 150 m Row :45 seconds rest x 5 Rounds Skill: Pull Ups RIng row- 5 x 6 3 second Negative Pull...
Tighten Up Tuesday!
Warm: 10:00 Coach’s choice Strength: 8-6-4-2 Back squat working up to a 90% 2 RM WOD: 11-9-7-5-3 Front Squat (from ground) Rx- 115/ 85 ...
