Monday Funday
Skill: 5 x 5 Negative Pull ups :03 seconds With :90 Rest Between Kip and Butterfly Practice 10:00 WOD: For Time: 800 Meter Row 50...
Free First Saturday
Conditioning AMRAP 5: 30/21 Calorie Row or Bike 21 Power Snatches (95/65) Max Lateral Bar Burpees Rest 5 Minutes AMRAP 5: 30/21 Calorie...
TGIF
Stamina Builder 5 Sets: 15/12 Calorie Row 50′ Dumbbell Walking Lunge (50’s/35’s) 15/12 Calorie Row 1 Minute Rest Between Midline Not For...
Last Day of the Month
Skill: Handstand and HS Walk Practice 4 x 2 Wall Walks :05 Negative Handstand lowers 5 x 5 Hand Stand Balance and Shoulder taps WOD: 4...
Hump Day
Strength: Box Squat 8 x 2 2 Sets at Each Percentage: 60-65-70-75% Back Squat 3 x 2 1 Set at Each Percentage: 83-85-87% “Frank the Tank”...
Tuesday Full Circle
"Fuller Circle” For Time: 75/50 Calorie Bike or Row 125 Double-Unders (250 Singles) 2000 Meter Row 150 Double-Unders (250 Singles) 75/50...
Monday Madness
Strength: Snatch On the Minute x 10 Snatch Deadlift + Floating Snatch (Pause in Start + Catch) WOD: “Double DT” 10 Rounds: 12 Deadlifts 9...
Team WOD Saturday
Teams of 3 For Time (30 Minute Time Cap): 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar 30 Thrusters...
Get your Weekend Legs
“Sea Legs” In a 15 Minute Window: 2 Rounds: 30/21 Calorie Row 25 Box Jump Overs (24/20) 20 Push Press 65/45 In Time Remaining… AMRAP-...
Wednesday Straight Fire
Strength: Front Squat 7 Sets of 2, On the 1:30: 1 Pause (3 seconds in bottom) 1 Regular Front Squat WOD: “Satans Whiskers” 3 Rounds: 10...
