Pulling Through Wednesday
Warm: 5 x 5 strict pull ups or :03 negatives WOD: 8 AMRAP Strict HSPU x 7 KB Sumo DLHP x 11 Rx- 70/55 F- 55/35
Posterior Tuesday
Strength: 6 x 5 Deadlift @ 80% of 1 RM WOD: 6 Rounds for Time Push Press x 8 Good Morning x 8 Row 300 meters Rx- 115/75 F- 85/55
Monday Squat Day
Warm: Jump Rope Singles x 50 Med Ball Air Squats x 25 5 Rounds- Not for Time WOD: Back Squat 15-12-9-6-3 Weight goes up as reps go down...
Fun Saturday
WOD: 20 AMRAP Hang Snatch x 12 OH Squat x 12 Bar Over Burpees x 12 Big Lap Run Rx- 95/65 F- 75/45
18.5 Open Work
Open Workout Breakdown
Metcon Thursday
Warm: 6 x 5 Clean and Jerk AFAP @ Grace weight (Rx- 135/95 F- 105/65) 2:00 Rest between Rounds WOD: 1 RFT- Half of the Three’s 1500 M...
Wednesday Wall Ball
Warm: 8 x 5/arm- KB Squat Snatch :90 Rest between sets WOD: 50 Wall Ball Then: 3 Rnds of 1 Big Lap Pull Up- RX- C2B x 10 F- 12 Pull Up...
Tuesday WOD
Warm: 5 x 5 Push Press @ 50% Bodyweight with 1-2 minutes rest WOD: 27-21-15-9 reps for time of: Row (calories) Thrusters Rx-95/65 F- 65/55
Monday Funday
10 x 4 Bench Press @ Rx- BodyWeight F- .75 BW WOD 20-18-16-14-12-10-8-6-4-2 Alt. KB Hang Cleans HR Push ups DU’s (2:1 Singles)
Partner WOD
Partner WOD: Hang Clean x 100 Scottsdale Rd. Run S2 OH x 75 Scottsdale Rd. Run Ball Squat x 50 Scottsdale Rd. Run Toes to Bar x 50...
