Wednesday Row Day
Row Test: 5000 M Row RX- < 20:00 F- < 22:00 L- < 25:30
Tuesday
WOD: 10 rounds for time of: 1 power snatch 3 overhead squats RX- 185/125 F- 135/95 L- 75/55
Monyay Workout
“Little Havana” AMRAP 15: 150 double-unders F- 100 double-unders L- 75 singles 50 push-ups F-30 push-ups L- 20 knee push-ups...
Saturday Fun Day
"Kelly" 5 rounds for time of: Run 400 meters 30 box jumps 30 wall-ball shots Men: 24-inch box, 20-lb. ball Women: 20-inch box, 14-lb. ball
Thursday WOD
Warm: 6 x 200m Row Sprint w/ 1:00 Rest 12 EMOM 1) Burpees Rx- 10 F-8 2) Deadlift x 10 Rx-225/185 F- 185/125 3) Rope Climbs Rx- 2 F-...
Hump Day WOD
Strength: 10 x 1 Split Jerks WOD: 4 Rounds for time 21 HSPU Big Lap