Monyay
Warm: 2 mile Row or 3 mile Bike Ride Movement Prep “Fran” 21-15-9 Thrusters Pull ups Rx- 95/65 F- 75/Bar
Saturday Fundamentals
“Dead Man Walking” 5 Rounds For Time 250 Row 20 Sit-ups 20 Push Ups 20 Walking Lunges
Saturday Endurance WOD
For Time: in teams of 2 50 Toes to Bar 800 Meter Run or Row 50Hang Power Cleans Rx-175/115 1 Mile Run or Row 5o Hang Power Cleans...
TGIF(ifty)
Warm: Movement Prep WOD: For time: 50 jumping alternating lunges total 50 pull-ups - 75 Ring Row 50 push presses RX-95/65 F- 75/45 50...
Thirsty Thursday
25 Yoga Inch Worms Strength: RDL- 6 x 8 @ tempo 30x1 tempo RX- 135/85 F- 95/55 WOD: 15AMRAP: 30 squats 20 handstand push-ups 10...
Workin Those Humps!
Strength: Bench Press 5 x 10 Skill: HSPU WOD: 12 AMRAP 8 HSPU 9 Box jump overs
Tuesday = Leg Day
Strength: Front Squat 5 x 7 Work up to 75% of 1RM 21-15-9 Front Squat Pull Up Rx- 135/95 F- 115/75
Monday Fun Day
Tabata: Push ups 1:00 Rest Ring rows WOD "Gut Buster" 150 Sit ups 1000 Meter Row 150 Sit Ups
Saturday Fundamental WOD
3 Rnds of: 30 Leg Levers 12 Hang Clean @ 115/85 F- 95/65 400 meter Row
Saturday for Eva
“Eva” 5 rounds for time Run 800 meter Run F- Row 30x KB swing RX- 55/35 F- 44/25 30 pull-ups F- Ring Row
