Honorable Saturday
“Devil of Ramadi V2” 4 Rounds for Time (with a Partner) 8 Man Makers (50/35 lb) / Partner Plank 20 Deadlifts (275/205 lb) / Partner Wall...
Friday Gains
"Bad Karma" For Time 50-40-30-20-10 reps of Barbell Curls (45/35 lb) 10-20-30-40-50 reps of Kettlebell Swings (1.5/1 pood)
Thirsty Thursday WOD
2017 Regional Event 1 (light Version) For time: 1,200-m row Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12...
Hump Day WOD
Warm -Bar only 4 x 5 Curtis P’s w/ :90 rest Strength: Bench press 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 As the reps get low weight goes up 1:00 -...
Totally Tuesday WOD
Warm: Single arm DB Cleans 10/ arm x 5 sets Strength: Complex: 3 DL + 2 Panda Pulls + 2 Hang Cleans X6 Complex Up in weight every 2 WOD:...
MMMMMonday Motivation WOD
Warm: Coach’s Choice Move Prep WOD: 16 EMOM 12 Front Rack KB Lunges 12 Deficit Push Ups Rx= 45/35 12 Weighted DB Step Ups :50 elbow Plank
Saturday 300 Endurance
“The 300” with a kick Buy in: 1 mile Run or row 25 Pull Ups 50 Deadlift 135/95 50 Push Up 50 Box Jump 50 Floor Wipers 50 Kb Clean and...
Finally Friday WOD
Warm: Burgener Warm up x 5 Bar Only Dynamic Stretch Complex: Front squat 2 x 3 Push Press X 5 w/ 1:00 Rest WOD “True Grit” For Time 2,000...
Thursday WOD
Warm: Baseline at 50%- 60% 500m Row 40 Air Squat 30 Sit up 20 Push up 10 Pull up Strength Heavy S2OH- first 3 x3 sets building 4 x 5 All...
Hump Day WOD
Warm: 1000 n Row Back Flexability and Mob Circuit: RDL x 8 + Strict Pull Up x 6 Ring Row x 9 + Strict Sit Up x 12 + DB Shoulder Press x...
