AM RAPPING
8AMRAP Cal Row Rest 2:00 7AMRAP KBS x 8 DU’s x 30 Rest 1:30 6AMRAP Pull Ups x 5 Air Squats x 10 Rest 1:00 5AMRAP DB Thrusters X :15 L sit
Friday Workout
Strength/Skill: A1. Strict Press @ tempo 30X0 x 6 A2. Squat Jumps x 8 5 Sets Rest: 1-2:00 Wod: 21-15-9 Box Step Ups Clean & Jerk 135/95
WOW
Strength/Skill: A1. Sumo Deadlift 6 sets of 4 B1. Sumo Good Mornings 3 sets of 4 WOD: 4 laps with rest in-between Farmers Carry – Small...
WODs and Tacos on Tuesdays
Strength/Skill: A1. Bent over barbell Rows x5 (Palms up grip) 40x0 A2. “T” Pulls with Bands x5 6 second pause at contraction 5 Rounds...
Monday Starting Strong
Strength/Skill: A1. Chin Up (Palms facing you grip) 4sets of 8. Tempo 40x0 Use partner to assist if needed. A2. OHS 4 sets of 5, 3 second...
Saturday Vibes
For time: 50 wall-ball shots 15 cleans Rx- 135/95 F-115/65 50 wall-ball shots 10 cleans Rx-185/125 F- 155/95 50 wall-ball shots 5...
Thursday WOD
Strength/Skill: A1. Chin Up (Palms facing you grip) 4sets of 8. Tempo 40x0 Use partner to assist if needed. A2. OHS 4 sets of 5, 3 second...
Tuesday Workout
Strength/Skill: A1. Bent over barbell Rows 5x5 (Supinated Grip) 3 second Pause at top A2. Face Pulls with Bands 5x5 6 second pause at...
Monday Funday
Strength/Skill: A1. Front Squat 6 Tempo 50x0 A2. 3 Squat jumps straight up 6 Rounds Rest: 2min-ish/ round Wod: “Hinges” – 3RFT 30 Double...
Finally It's Friday
Warm: Duck walks x 5 (down and back x2) :45 Rest between 8 EMOM 8 KB OH squats Handstand Hold :20 WOD: 30-20-10 HSPU 50’ OH Kb lunges
