Tuesday Tuffness
Skill/ Strength A1.Sumo DL High pull X 8 A2. Hand stand Push Up @21X1 X 5 6Rnds w/ 1:00 Rest WOD: 4 RFT 10 Push Press 10 OH Squat Rx-...
Maniac Monday
Circuit: 5 Rounds not for time Bent over Barbell Rows x 10 Barbell Glute Bridge x 10 Sit ups x 25 RX- 135/95 F- 115/70 WOD: 3 Rounds...
One Crazy Saturday
2 Rounds For time: 60 single-leg squats, alternating 50 wall-ball shots -Rx- 20/14 40 box jumps -RX- 24/20 30 deadlifts -RX- 185/125 20...
Friday WOD
Warm: w/PVC - Good Morning Jumps 10 X 10 Rest as needed Strength: 3 DL + 3 Hang Clean Heavy-ish Concentration is on Form X 5 sets WOD...
Abs on a Thursday
SKill: Core Conditioning 21-18-15-12-9 Weighted Abmat Sit-Ups (25/15) Weighted Hip Extensions (25/15) *Hug a plate or dumbell WOD:...
Keep It Simple And Heavy
Strength: Back Squat 5 X 10 @ 70-75% of 1 RM WOD: 1 X Max Effort Back Squat @ 85% of Strength Weight