Waterlogged Wednesday
“Waterlogged” For Time: 1,000 Meter Row Directly into: 30 DB Snatches, 15 Burpee Box Jump Overs 20 DB Snatches, 10 Burpee Box Jump Overs...
Tuesday JT
Midline Strength: 4 Rounds Not For Time Uneven farmer carry RX 70 & 55/ 35 & 25 End of Driveway and back, change at the end of the...
Get Legs on a Monday
Snatch Primer [On the 0:00] On the 2:00 x 4 Sets: 1 Low Hang Snatch Pull 1 Low Hang Snatch High Pull 1 Low Hang Squat Snatch 1 Overhead...
Saturday Mixer
“Cement Mixer” Every 3 Minutes x 10 Rounds: 300 Meter Run +1 Power Clean Add 1 power clean every round Rx- 155/125 F- 135/105 L- 115/85
Friday Jams
Strength: Tempo RDL 42X3 (:04 up- :02 bottom- :03 back to top) 15:00 to Build to heavy 5 WOD: “DT” 5 Rounds: 12 Deadlifts 9 Hang Power...
Winning Thursday
Strenth: 21-18-15-12-9 Dips Rx- Ring Dip F- Box Dip L- Parallette Dip WOD: “Minute to Win It” 5 Rounds: 1 Minute Max Burpees 1 Minute Max...
Wednesday with a Poker Face
Strength Strict Press: 15 minutes to build to a heavy single WOD: “Poker Face” 3 x AMRAP 5’s, Resting 5:00 between: 400m Buy-In, into...
Twofer Tuesday
Strength 6 x 12/ leg Weighted Bulgarian Split Squat RX- 30/20 WOD: 25-20-15-10 Toes to bar Hand Stand Push Up
Spacey Monday
Bench Press 6 x 5 w/ a :02 Pause at the bottom (on the chest) WOD: “Space Cadet” 21-18-15-12-9-6-3: Double Dumbbell Squats (50’s/35’s)...
