Thursday WOD
Warm: 2000 M Row Strength: Barbell Hip Thruster 6 x 8 Going up in weight each set 2-3:00 Rest between WOD: 15-12-9-6-3 Kbs Single arm OH...
Wednesday Workout
Warm: Row 200 meter Air squat x 8 Ring Row x 8 WOD: 7 RFT 20 Wall Ball 10 wall ball squat cleans 5 Burpees
Tuesday Isn't Just for Tacos
Warm: ROMWOD for 15:00 Strength: Front Squat 8 x 3 :03 pause at the bottom Up in weight for the first 3 then 5 at the same weight WOD...
Monday Funday
Warm: Russian twists x 10/side Rx- <14 Superman x10 Medball thrusters x 10 5 Rounds 6EMOM :40 Jump Rope "Cindy" 20 AMRAP 5 Pull Ups 10...
Endurance for Saturday
2017 Regional Workout #3 100’ OH DB Lunges 100 DU’s (2:1) 50 Wall Ball Rx- 20/14 RX- 10 Rope ascents F- 50 Pull up 50 Wall ball 100...
Hero Friday
5 RFT “DT” 12 DL 9 Hang Power Clean 6 Push Jerk Rx- 155/105 F- 135/85
Thursday is Turkish WOD
Warm: Kb SDLHP x 10 RKBS x 8 X 5 Turkish Get up ladder WOD: 5 RFT 6 alternating Turkish Get Up 15 Hollow Rock 1 small lap
Wednesday is for Benching
10:00 Roll Out Bench: 1-3-5-7-9-11 15:00 Row
Tuesday WOD
Deadlift 6 x 6 ( all at the same weight) Work up to constant @ 85% of 1RM Tabata Jump Rope 25:00 ROM WOD
