Friday Linchpin Test
A1. Box Jump x 5 30”/24” A2. Ball Slams x 9 20/14 5 Rounds w/ 2:00 Rest WOD: “Linchpin Test 10” 5 Rounds for Time 15 Wall Balls (20/14...
Thursday Partner Day
A1. Sumo stance Good Morning 6 x 6 Going up in weight each set WOD: W/ a Partner 8000 M Row - Switch whenever you’d like
Hump Day WOD
A1. Strict Press @ 65% of 1 RM 5 x 10 WOD: 3 5-minute rounds for max reps at each station: From 0:00-2:00- run 400 meters then...
Tuesday is for Hero's
A1. Thruster 5 x 15 (Keep it light) Rest 1:30 - 2:00 WOD: “Frank Bonomo” For Time 30 Hang Squat Cleans (155/105 lb) 30 Pull-Ups...
Monday Are You OK
Skill/Strength A1. Bench Press- 8 A2. Jumping Jacks - 25 6 Sets w/ 2:00 Rest Bench @ 70% of 1 RM WOD: Annie 50-40-30-20-10 DU’s Sit Ups
FREE First Saturday WOD
Warm: Big Lap x 3 (400 M Row) w/ 1:00 Rest Between Skill/ Strength Pull Up Thruster WOD: 4 RFT 500 M Row 15 Pull Up (20 Ring Row) 10...
Saturday Endurance Slob
“Slob” For Time 2000 meter Run ( 1 mile +Big Lap) 50 Pull-Ups (75 Ring Row) 50 Thrusters Rx 90/65 F-75/45 2000 meter Row This British...
Freaky Friday
Skill/Strength A1. Turkish Get Ups x 2/ Arm A2. Toes to Bar x 7 5 Rounds w/ :90 Rest WOD: 9 AMRAP 100 Russian KBS 100 Total Single arm...
Thursday WODDAGE
Skill Strength A1. 1 mile Run (Record Times) B1. 8 EMOM Box Jump x 8 & :25 fast Feet WOD: 3RFT DL x 10 Air Squat x 25 Double Unders x...
Wednesday WODness
SkillStrength A1. Front Squat @ Tempo 32X1 X 6 B1. 5 x 200 m Row SPRINT w/ :45 Rest WOD: 25-19-13-6 Burpees Each set must be done...
