5 Rounder
WOD: 5 Rounds: 200 meter Run 25 Leg levers 12 DB or KB snatches Alternating every 2
Tuesday for the Shoulders
WOD: 15 AMRAP 5 Dumbell or kettlebell push Press per arm 5 Dumbell or kettlebell overhead squat per arm
Monday Blackjack
Body Armor On the 1:30 x 6 Sets: Weighted Split Squat Complex Unweighted Split Squat Complex 1 Split Squat Complex: 7 Bottom Range Split...
Happy Birthday America
"07/04/1776" 7 rounds 4 per leg Pistol 17 Burpee 76 Dubs
Fight Gone Home
WOD: “Task Priority Fight Gone Bad” 3 Rounds: 30 Jumping Squats 30 Sumo Deadlift High Pulls Odd Object 30 Box Jumps / Step Ups 30...
Tighten Up Thursday
“Jelly Bellies” 3 Giant Sets: 9 Front Plank to Pushup Planks – Video 1:00 Left Elbow Plank 1:00 Right Elbow Plank 15 Hollow Rocks – Video...
Wednesday at the beach
“Long Beach” 1 Round: 160 Double Unders 800 Meter Run 40 Burpees 2 Rounds: 80 Double Unders 400 Meter Run 20 Burpees 3 Rounds: 40 Double...
