Welcome to Macho Wednesday
“Macho Taco” 5 Rounds x AMRAP 3: 60 Double Unders 20 Jumping Lunges Max Rounds of Dumbbell “Macho Man” (50’s/35’s) Rest 1 Minute Between...
WTH Tuesday
“Sfran” 21-15-9: Double Dumbbell Thrusters Strict Pull-up or Strict Hang Sumo Deadlift High Pull Body Armor 3 Rounds: :30 Static Weighted...
Hang on for Monday
"Hang ON" On the Minute: 7 Odd Object Thrusters 7 Odd Object Ground to Overhead 7 Burpees For as long as possible After 10 rounds, add...
Finally Friday
Warm: Kettlebell Windmill 5 sets of 8 per side Rest 2 minutes between Sets WOD: 4 Rounds : Rounds 1 and 3 with right Arm Rounds 2 and 4...
Cindu Thursday
“Cindu” AMRAP 20 Minutes: 15 Odd-Object Rows 15 Pushups 15 Air Squat Hops (over odd-object)
Sea Wednesday
Equipment Version “SeaWorld” On the 5:00 x 6 Rounds: 10 Alternating Single DB Power CJ 400m Run 100m Single DB Farmer Carry No Equipment...
3 Part Tuesday
Part A) On the 0:00… 3 Rounds: 20 Jumping Squats 20 Odd-Object Ground-to-Overhead Part B) On the 7:00… 3 Rounds: 20 Jumping Squats 20...
Jump In to Monday
Warm: 10 Up dog/ down dog transitions 10 walk out push ups 10 air squat WOD: 100 x 4 Count jumping jacks Must go unbroken for 50
Get Yo Toes on Saturday
Equipment Toe to Toe” 2 Rounds For Time: 800 Meter Run 60 Wallballs (20/14) 400 Meter Run 40 Box Jumps (24″/20″) 200 Meter Run 20 Toes to...
