2 For Tuesday WOD
Warm: 1 Big Lap 1:00 ME Sit ups Then 12 EMOM Minute 1- 50% of ME sit up Minute 2- 40% of ME sit up Minute 3- 30% of ME sit up WOD: 3...
Congratulations, It's Monday!
Warm: Duck walks x 5 (down and back x2) :45 Rest between 8 EMOM 8 KB OH squats Handstand Hold :20 WOD: 30-20-10 HSPU 50’ OH Kb lunges
Feel The Burn
Complete as many rounds as possible in 35 minutes of: Run 800 meters (2 Big Laps + 1 small lap) Deadlifts, 10 reps Rx- 315/215 F-...
Friday Rope Climb
Grip pull up and rope climb Skill: Rope Climb 10:00 or so WOD 5 RFT 3 rope Ascents ( 10 Pull ups- 15 Ring Rows) 15 Kbs- Rx- 55/35 F-...
Thursday Coach is BAAAAAACCCCKKKK
Skill: Snatch Progression: Strength: 6 x 5 Snatch @ % of 1 RM 50%, 55% , 60%, 65%, 70%, 75%, WOD: 13 AMRAP Starting at 2 then up by 2 ...
Hump Day WOD
Warm Air Squat Tempo 32x1 5 x 10 Skill Burpee Thruster Pull Up 5:00 on each WOD “Bergeron Beep Test” EMOM for as Long as Possible 7...
Two for Tuesday
Warm: 100 Jumping jacks X 2 with 1:00 Rest between Skill DU’s Rowing 7 :00 on each “The Migraine” For time: 1000m-100m rowing 100-10...
