Friday WOD
“Linda” aka 3 Bars of Death 10-9-8-7-6-5-4-3-2-1 Deadlift (1.5 BW) Bench Press (BW) Clean (.75 BW)
Thursday WOD
30-20-10 Box Jump T2B KBS Rx- 55/35 F- 44/25
Get Lifted on Wednesday
20:00 to find a 1 RM Deadlift
A Tuesday to Jump For
4 x 5:00 Rounds of Jump rope 2:00 Rest between each set
Saturday Endurance WOD
“Jonno” For Time 3 Rounds of: 5 Hang Power Cleans 10 Push Press 15 Back Squats 800 meter Run 3 Rounds of: 5 Overhead Squats 10 Sumo...
Finally it's Friday WOD
3-3-3-3-3 OH Squats w/ 2-3:00 Rest between Sets Build up to working weight
Thursday Workout of the Day
WOD: 16AMRAP 6-8-10 Kettle Bell Swings Burpees Dumbbell Cleans Small Lap
Hump Day WOD
Warm: Scottsdale Road Run 3:00 Rest Big Lap 2:00 Rest Small Lap :45 Rest Big Lap :90 Rest Scottsdale Rd Run WOD: 10-10-10 Strict press...
Tuesday All Worked Out
WOD: 5-5-5-5-5- weighted HSPU Then 1 mile Run
Beginning of the Week WOD
WOD: 3 rounds for time: One minute of back squats Rest one minute One minute of chest-to-bar pull-ups Rest one minute One minute of power...
