Saturday 1/30
Teams of 2 For Time (30 Minute Time Cap): 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar 30 Thrusters...
Friday 1/29
“Over and Out” For Time: 20 Power Snatches (95/65) 20 Barbell-Facing Burpees 20 Overhead Squats (95/65) 20 Barbell-Facing Burpees 20...
Thursday 1/28
Skill: Handstand and HS Walk Practice 4 x 2 Wall Walks :05 Negative Handstand lowers 5 x 5 Hand Stand Balance and Shoulder taps WOD: 4...
Wednesday 1/27
Pausing Back Squat 5 Sets of 2 8 Second Pause in Bottom. Sets: 50-55-60-65-70% “Fran” 21-15-9: Thrusters (95/65) Pull-ups
Tuesday 1/26
Stamina Builder 5 Sets: 15/12 Calorie Row 50′ Dumbbell Walking Lunge (50’s/35’s) 15/12 Calorie Row 1 Minute Rest Between Midline Not For...
Monday 1/25
Warm 5 x 5 standing to candlestick + 750 m Row Skill Pistol 10-15:00 minutes WOD 21- 25- 9 DL Pistol Bar over Burpee Rx-225/175
Saturday 1/23
Schmalls- Hero WOD: For Time 800 meter Run Then 2 Rounds of: 50 Burpees 40 Pull-Ups 30 Pistols 20 Kettlebell Swings (1.5/1 pood) 10...
Friday 1/22
WOD: “Sea Legs” In a 15 Minute Window: 2 Rounds: 30/21 Calorie Row 25 Box Jump Overs (24/20) 20 Push Press 65/45 In Time Remaining…...
Thursday 1/21
Warm: 10 minutes 0-1: down dog up dog transitions 1-2: lunge twists 2-3: squats 3-4: jumping jacks 4-5: high knees 5-6: butt kicks 6-7:...
Wednesday 1/20
Front Squat 7 Sets of 2, On the 1:30: 1 Pause (10 seconds in bottom) 1 Regular Front Squat WOD: “Satans Whiskers” 3 Rounds: 10 Chest to...
