Saturdayzzzz
WOD “Walmart” Teams of 3, AMRAP 30: 7/5 Calorie Row 10 Medball Squat Jumps (25+/20) 5 Power Clean and Jerks 1st 6 Rounds – 95/65 2nd 6...
TGIF
Deadlift 15:00 total to build to: 1. Heavy Single 2. Heavy 10-Rep WOD: 50 DB Statches (Total) 30 Pull up 20 Box Up RX- 50/35
Double Down Thursday
Strength: Hang Clean 5 x 12 @ 60% Body weight WOD: 300 Double Unders RX-every 50 must be done Unbroken or go back to previous 50) F-...
Strengthen Wednesday
Strict Handstand Pushups 10 Sets for Time: 5 Strict HSPU Overhead Squat 5 Sets: 1 Tempo Overhead Squat* 1 Overhead Squat 52x0 (:05 to the...
On A Tuesday
Strict Handstand Pushups 1 Attempt for Max Repetitions Strict Pull-Ups 1 Attempt for Max Repetitions WOD “Helen” 3 Rounds: 400m Run 21...
Happy Monday
Accessory 5 Rounds NFT Bar Front Raises x 11 DB Bent Over Rows x 11/ Arm Strict Sit Up x 15 Side Plank x :30/ Side WOD: 50 Burpee Wall...
3Frrrrrr
“Second Cut” 800-m row 66 KB jerks (12 | 16 kg) 132-ft. handstand walk 5:00 Rest Ringer 1 30-20-10 reps of: Air bike (calories) or Rower...
Friday Bar
WOD “Bar Star” Part #1 AMRAP 7 – Max Overhead Squats First 50 Reps – 115/85 Second 50 Reps – 135/95 Time Remaining – 155/105 Rest 3:00...
Have A Mary Thursday
“Mary” 20-min. AMRAP: 5 HSPU 10 pistols 15 pull-ups
Wednesday To the Core
Body Armor 3 Sets: 30 Glute Bridges 200 Meter Double KB Carry* Rest 2:00 between. *On the Double KB Carry: Meters 0-100 – Left KB in...
