Hump Day WOD
Warm: 1:00 Jump Rope :30 Rest x7 Strength: Back Squat 7 x 5 @ 70% of 1RM WOD: 3 Rounds for Time 500 m Row 21 Kbs 21 Goblet Squat Rx 55/35...
Tuesday Tap Out
Warm: 25 Walk out Push Ups Strength: Push Press 6 x 4 @ 70% 2:00 Rest between WOD: 8 AMRAP Strict Press x 8 Good Mornings x 8 Rx- 95/65 ...
Finally It's Friday
Warm: Box step Ups 4 x 20 total Skill DU WOD: Total Reps after all 4 Rounds Jump Rope: 4 x 4:00 Rounds with :90 Break
Thursday WOD
Front Squat 6 x 6 Skill work: Hang Clean 21-15-9 Hang Clean Front Squat Rx- 135/95 F- 105/65
Pushing Through Wednesday
5 x 10 Bench Press Skill Push Up 10:00 WOD: 2-4-6-8-10-12-14-16-18-20 Push Up Sit Up Pistol/leg
2 For Tuesday WOD
Warm: 1 Big Lap 1:00 ME Sit ups Then 12 EMOM Minute 1- 50% of ME sit up Minute 2- 40% of ME sit up Minute 3- 30% of ME sit up WOD: 3...
Feel The Burn
Complete as many rounds as possible in 35 minutes of: Run 800 meters (2 Big Laps + 1 small lap) Deadlifts, 10 reps Rx- 315/215 F-...
Friday Rope Climb
Grip pull up and rope climb Skill: Rope Climb 10:00 or so WOD 5 RFT 3 rope Ascents ( 10 Pull ups- 15 Ring Rows) 15 Kbs- Rx- 55/35 F-...
Thursday Coach is BAAAAAACCCCKKKK
Skill: Snatch Progression: Strength: 6 x 5 Snatch @ % of 1 RM 50%, 55% , 60%, 65%, 70%, 75%, WOD: 13 AMRAP Starting at 2 then up by 2 ...
Hump Day WOD
Warm Air Squat Tempo 32x1 5 x 10 Skill Burpee Thruster Pull Up 5:00 on each WOD “Bergeron Beep Test” EMOM for as Long as Possible 7...
