Saturday is for The Girls
WOD: Karen: 150 Wall Balls RX- 20/14 F- 14/10-12 3:00 Rest Hanging Isabel 30 Hang Snatches RX- 135/95 F- 95/65 3:00 Rest 50 Burpess All...
"Grace"ful Friday
Warm: Barbell warm up- 4 Rounds w/ added weight WOD: “Grace” 30 Clean and Jerks for time Rx- 135/95 F- 95/55
Thursday, So Hot Right Now
Warm: 3 x 400 m run ( Big Lap) w/ :90 Rest WOD: CAP 20 Minutes Lap to Palm and back 5 Rounds Of: 10 Pull Ups 20 Push Ups 30 Air Squat...
Pulling Through Wednesday
Warm: 5 x 5 strict pull ups or :03 negatives WOD: 8 AMRAP Strict HSPU x 7 KB Sumo DLHP x 11 Rx- 70/55 F- 55/35
Posterior Tuesday
Strength: 6 x 5 Deadlift @ 80% of 1 RM WOD: 6 Rounds for Time Push Press x 8 Good Morning x 8 Row 300 meters Rx- 115/75 F- 85/55
Monday Squat Day
Warm: Jump Rope Singles x 50 Med Ball Air Squats x 25 5 Rounds- Not for Time WOD: Back Squat 15-12-9-6-3 Weight goes up as reps go down...
Fun Saturday
WOD: 20 AMRAP Hang Snatch x 12 OH Squat x 12 Bar Over Burpees x 12 Big Lap Run Rx- 95/65 F- 75/45
18.5 Open Work
Open Workout Breakdown
Metcon Thursday
Warm: 6 x 5 Clean and Jerk AFAP @ Grace weight (Rx- 135/95 F- 105/65) 2:00 Rest between Rounds WOD: 1 RFT- Half of the Three’s 1500 M...
Wednesday Wall Ball
Warm: 8 x 5/arm- KB Squat Snatch :90 Rest between sets WOD: 50 Wall Ball Then: 3 Rnds of 1 Big Lap Pull Up- RX- C2B x 10 F- 12 Pull Up...
