Double the FUN
Warm: Burgener Warm Up Strength: 12:00 to Find 1 RM Clean & Jerk WOD: Double Hanging Grace 60 Hang Clean and Jerks for Time RX-135/95 Â F-...
Finally Friday WOD
Warm: Air Squat: 10 Inch Worm: 5 X 8 Rounds Skill: Row- 100 EZ and 100 All out WOD: Wall Ball- 15 - 25 - 35 Meter Row - 300 - 400 - 500...
Thursday WOD
Strength: Bench Press 5 x 10 Skill: HSPU WOD: 12 AMRAP 8 HSPU 9 Box jump overs- RX- 24/20 F- Box Step Ups
Getting Over the Hump
Strength: Front Squat 5 x 7 Work up to 75% of 1RM 21-15-9 Front Squat Pull Up Rx- 135/95 F- 115/75
Taking Down Tuesday
Warm: ScottsdaleRoad Run Tabata: Push ups 1:00 Rest Ring rows WOD "Gut Buster" 150 Sit ups 1000 Meter Row 150 Sit Ups
Saturday Endurance
WOD 5 Bar Muscle Ups or 7 C2B Pull Up or 10 Pull ups or 15 Ring Row 75 thrusters, 75/55 50 dips 5 Bar Muscle Ups or 7 C2B Pull Up or...
Friday Workout
Warm: PVC Only 10 Push Press 10 OH Squat 1 small lap X4 Move prep: WOD 4 rounds for time of: 25 push presses, 95 lb. 50-cal. row 100...
