Thriving Thursday
2 rounds for time of: Run or row 1 mile 100 sit-ups Intermediate Option 2 rounds for time of: Run Scottsdale Rd or Row 1,200 meters 75...
Monday, Making It Happen
Warm: Small Lap Run 10 Squats 10 up dog/down dog transitions 5 Rounds WOD: Complete as many rounds as possible in 12 minutes of: 20...
Endurance
WOD: DL x 20 Hang Clean x 20 Thruster x 20 Yolk Walk - small lap Big Lap Run 4 Rounds Rx- 95/65 F- 65/Bar
Friday Open Prep
WOD: Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24"/20” box Push press, 12 reps Rx- 115/75 ...
Crushing Thursday
A1. Chin Up X 8 Temp 04X0 A2. Ring Dips X 8 50X0 X 3 Rounds Rest 2:00 WOD: 15 EMOM Min 1- Row 100 Sprint Min 2- 10 Kb Swings Rx- 55/35...
Hump Day
A1. Sumo Deadlifts 7 x 3 WOD: 30-20-10 Plate OH Walking Lunges RX- 45/25 F- 35/15 Sit Ups
Tuesday Grind
A1. Supinate Bent Over Barbell Rows X 6 A2. Y Pulls with Bands X 6 06X0 4 Rounds with Rest as needed WOD: 7AMRAP 7 Power Snatch 75/55...
FREE First Saturday
WOD: 4RFT with 1:00 Rest Between 1 Big Lap 10 Push Up 20 Wall Ball 30 Sit Up
Hand Stand Away
A1. Chin Ups x 8 @ Tempo 04x0 A2. Free Standing Hand Stand Hold :30 (Up against wall if needed) (off box or bench if not wall)- Use...
Carry on Hump Day
A1. Sumo DL 6 x 4 B1. Sumo Good Morning 3 x 4 WOD: 4 Small laps with :90 rest between Farmer Carry RXX- 70/55 Rx 55/35 F- 44/25
