Maniac Monday
A1. Back Squat – 80% of Max – 6 sets of 4 Rest: 2-3min-ish per set WOD: “Helen” 3RFT Run 400m 21 KB Swings (55M/35F) 12 Pull-ups
Saturday Two's
“Devil of Ramadi V2” 4 Rounds for Time (with a Partner) 8 Man Makers (50/35 lb) / Plank Hold 20 Deadlifts (275/205 lb) / Wall Sit 24...
TGIF WOD
Warm: 3 Round NFT: 500 M Row 50 Jump Rope 1 small lap WOD: “Blackjack” For Time 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18...
Thursty Thursday
Strength/Skill: A1. Back Squat – 80% of Max – 6 sets of 2 Rest: 2-3min-ish per set Wod: 3RFT 400m run or row – your choice 10 Toes to Bar...
Wednesday WOD
Strength/Skill: A1. Behind the Neck BB Press – Strict 5 sets of 7. Tempo 20x0 (Bet you never do sets of 7… so you probably just PR’d)...
Tuesday Work
Strength/Skill: A1. Deadlift 5x3 Wod: 12 – 9 – 7 Thruster (95M/65F) KB Swing (75M/55F)
Monday, Do it Again!
Strength/Skill: A1. Back Squat – 80% of Max – 6 sets of 3 Rest: 2-3min-ish per set Wod: “Cindy” 5 Pull-ups, 10 Push-ups, 15 Squats (20...
Saturdays Are for Friends
WOD W/ A Partner 7 Rounds For Time 400 meter Run (Both partners run together) 29 Back Squats 20 Push Press RX- 135/95 F- 115/75 Partners...
Running in to Friday
Warm: 8 x 200m Row w/ 1:15 Rest 1 mile test 5:00 Cool Down Row
Thursday Thrive
Strength/Skill: A1. Back Squat – 80% of Max – 6 sets of 2 Rest: 2-3min-ish per set WOD: 21 minutes of fun 12 Burpee over Box – on min 1 –...
