Fantastic Friday
Warm: Movement Prep WOD: For time: 50 jumping alternating lunges total 50 pull-ups - 75 Ring Row 50 push presses RX-95/65 F- 75/45 50...
WOD on Thursday
Warm: 25 Yoga Inch Worms Strength: RDL- 6 x 8 @ tempo 30x1 tempo RX- 135/85 F- 95/55 WOD: Complete as many rounds as possible in 15...
Wednesday WOD
Warm: 500 m Row Snatch Warm up Strength: 7 sets to work up to heavy 5 Rep WOD 5 rounds for time of: 400-m run 15 left-arm kettlebell...
Tuesday Burpee Fun
Warm: Ring Rows 1 small lap run X 5 Skill: Pull Up WOD: 3 rounds for time of: 15 chest-to-bar pull-ups 20 burpees 15 sumo deadlift high...
9/11 WOD
Warm: 100 single jump ropes 10 lunges total X 4 Rounds w/ :45 break between Skill: Rope climbs WOD- 3 RFT 9- KBS 11- box jumps 200-...
Double the FUN
Warm: Burgener Warm Up Strength: 12:00 to Find 1 RM Clean & Jerk WOD: Double Hanging Grace 60 Hang Clean and Jerks for Time RX-135/95 F-...
Finally Friday WOD
Warm: Air Squat: 10 Inch Worm: 5 X 8 Rounds Skill: Row- 100 EZ and 100 All out WOD: Wall Ball- 15 - 25 - 35 Meter Row - 300 - 400 - 500...
Thursday WOD
Strength: Bench Press 5 x 10 Skill: HSPU WOD: 12 AMRAP 8 HSPU 9 Box jump overs- RX- 24/20 F- Box Step Ups
Getting Over the Hump
Strength: Front Squat 5 x 7 Work up to 75% of 1RM 21-15-9 Front Squat Pull Up Rx- 135/95 F- 115/75
Saturday Endurance
WOD 5 Bar Muscle Ups or 7 C2B Pull Up or 10 Pull ups or 15 Ring Row 75 thrusters, 75/55 50 dips 5 Bar Muscle Ups or 7 C2B Pull Up or...
