Row Through Tuesday
A1. Bent over Barbell Row x 5 (Supinated Grip) 40x0 A2. “T” Pulls w/ Bands x 5 @ 06x0 WOD: 4 RFT 25 Push Up 50 DU’s (2:1 Singles) 25...
Conquer Monday, Conquer the Week
A1. Front Squat x 4 @ 30x0 7 Sets Rest as needed WOD 21-15-9 Box Step Ups Clean and Jerk Rx- 135/95 F- 115/65
Thirsty Thursday
Strength/Skill A1. Chin Up (Supinated grip) x 8 @ 04x0 (use partner if needed A2. OH Squat x 5 w/ :03 pause @ bottom WOD: 21-15-9 Push...
Sprinting Over the Hump
Strength: A1. Sumo DeadLift 5 x 5 B1. Sumo Good Morning 4 x 4 WOD: Sprints- 5 parking lot sprints
Taking On Tuesday
A1. Bent Over Barbell Rows x 5 (Supinated Grip) :03 Pause @ top A2. Banded Face Pulls x 5 (pause :06 @ point of contraction) WOD: 3 RFT:...
Starting off Strong
Strength/Skill A1. Front Squat x 6 Temp 30x0 A2 Squat jumps x 3 (jump straight up) 6 Sets 1-2 minutes rest WOD: “Hinges”- 3 RFT 30 DU’s...
Fly High On Saturday
Air Force: For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65...
Thursday
Warm: Snatch balance (bar only) 8 x 5 ( all the way to the ground and back up to the top) Rest: 1 - 2 minutes WOD: “Randy” For Time 75...
Get Over the Hump
Warm: 6 x 5 Hanging knee raises with :03 pause at the top WOD: 4 Rounds for Time: Leg levers- 25 Crunches- 50 Small Lap
Taking on Tuesday
Warm: 8 minute Jump Rope WOD: Upright Row with Bar 6 x 5 with :05 pause at the top (going up in weight with each set) 6 x 8 with no...
