Saturday with Friends
Team WOD- 3 person teams 5000 M Row (1 rowing while 2 working) 100 RDL (2 Working 1 Rowing) 100 T2B ( 1 Rowing alternate 1 working) 100...
Fran Friday
Warm: 20 Lunges 10 Push Ups X 5 rounds WOD: Fran 21-15-9 Thruster Pull Up
Thursday Hip Thrust
Warm: 2000 M Row Strength: Barbell Hip Thruster 6 x 8 Going up in weight each set 2-3:00 Rest between WOD: 15-12-9-6-3 Kbs Push ups Sit...
Clean Up Wednesday
Warm: Row 200 meter Air squat x 8 Ring Row x 8 5 Rounds 10 EMOM: 1) 3 Wall Walk 2) 10 KB SDLHP 55/35 WOD: 7 RFT 20 Wall Ball 10 wall ball...
Tuesday Work
Warm: ROMWOD for 15:00 Strength: Front Squat 8 x 3 :03 pause at the bottom Up in weight for the first 3 then 5 at the same weight WOD...
Monday Metcon
Warm: 10 Russian Twists 10 Superman 10 WB Thruster X5 Rounds 6EMOM :40 Jump Rope WOD “Cindy” 20EMOM 5 Pull up 10 Push Up 15 Air Squat
Wednesday Working Those Humps
Skill: Strict Handstand Pushups 6 Sets Not for Time: Max Strict HSPU Strength: Push Jerk 5 Sets of 2: Pausing Push Jerk *1s Pause in Dip,...
Tuesday aka The Day after Murph
Warm: Row EZ Pace for 10:00 Stretch: 15:00 Circuit: 5 Rnds Weighted Situp with a Plate x 20 Single Arm ¾ Kettlebell Swings X 15/Arm Bar...
Friday is Here
PVC Mob- 20 OH squat with PVC, :15 HS hold x 3 Skill- Overhead squat ~10 minutes -external shoulder rotation, push up Strength: Take...
