Make Monday Great Again
Wod: “Hinges” – 3RFT 30 Double Unders (3:1 Singles) 20 Single Arm KB snatch, alternating 5 each hand 15 Sit-ups Rx- 55/35 F-40/25
Three for Saturday
3’s WOD 3000 Meter Row 300 DU’s 3 mile Run
Friday Rocks
3 rounds for time of: Run 400 meters Power snatch x 12 reps Rx 115/75 F- 95/55 6 bar muscle-ups F-6 chest to Bar L - Ring Rows
Thirsting Thursday
WOD: 7 AMRAP Turkish Get Ups Rx- 55/35 F- 44/25
Wednesday Work
WOD: Deadlift Working on Lift from the bottom so that bar and legs lift at the same rate to about .75 up the thighs. Then Sumo Deadlift :...
Three for Tuesday
WOD: 100-50-25 Cal Row Hollow Rock Box Jump
Monday, Let's Get it Started
WOD: 4 Rnds for time 1 Big Lap 10 OH Squats Rx 155/105 F- 115/65
Finally It's Friday
WOD: 8 AMRAP 3 wall walks (No wall walk then 6 walk out push up with feet on bench) 6 pull up (9 Ring row) 1 small lap
Thursday WOD
WOD: 4 x 4:00 jump rope W/ 2:00 rest between rnds Total count of jumps
