Friday Fire
Capacity Builder 3 Sets For Time: 20/15 Calorie Bike or Row 15 Deadlifts (225/155) 15 Toes to Bar Rest 2 Minutes Between Sets
Nacho Thursday
Warm/Lung Opener 200 m Run + :20 Rest 400 M Run + :30 Rest 800 M Run + :45 Rest 400 m Run + :30 Rest 200 M Run WOD: Black Jack: For Time...
Wednesday Work
Strength: Bench Press 15 x 1 Getting to 1 RM WOD: 6 Rounds For Time: 12 Alternating Dumbbell Snatches (50/35) 12 Lateral Burpees Over...
Tuesday with Annie
Warm: 10 EMOM :30 Plank and at 1 push up every minute Skill: 10:00 Dubs Practice WOD: Annie 50-40-30-20-10 Reps For Time Double-Unders...
Open Monday
“Open 20.5” Scaled For time, partitioned anyway: 40 Chest to Bar Pull Ups 80 Calorie Row 120 Wallball Shots (20/14) *Females 9′ Target...
Iron Saturday
Iron Will Teams of 2 or 3 For Time (30 Minute Cap): 800 Meter weighted plate Run 45/35 80/60 Calorie Row 80 Box Jump Overs (24/20) 80...
Freaky Friday
Tempo Deadlift 7 Sets of 1 Tempo: 5 Seconds Up 5 Seconds Down WOD: For Time: 800m Run, 15 Chest to Bar Pull-Ups, 2 Deadlifts 800m Run, 15...
Thursday Is The Day
Body Armor 3 Sets For Quality: :20 Seconds L-Sit :30 Seconds Hip Extension Hold :40 Seconds Tempo Back Squat* *Tempo: 10 Seconds Down, 20...
Hump Day WOD
Silverback Primer 3 Sets: 7 x Single Arm Dumbbell Bench Press (Each Side) 200′ Single Arm Overhead Carry (Change Every 50′) WOD: AMRAP...
Tuesday Mid-Line
3 Sets Not for Time 12 Banded Dead Bugs 6/side 10 Tempo DB Squats 5/side 8 Pausing frog bridges Back Squats 15:00 to find Heavy 5 Midline...
