Tighten Up Tuesday
Warm: 4x10 Squat @ 31X3 Tempo Rest as needed Strength Tempo Back Squat 7 x 3 @ 32X1 Tempo WOD W/ a Plate 12 Squat 1 small lap 20 total...
Monyay WOD
Warm: E :30 OM for 6 Add 1 wall ball Strength 5,3,1,5,3,1 Close grip bench press WOD For Time 45-30-15 Goblet Squat Rx- 55/35 F- 44/25...
Finally Friday WOD
Warm: Run 4 Big Lap w/ 1:00 rest between WOD:12 minute Cap 104 Wall Ball 52 pull up Rx-20/14
Thursday WOD
Warm: Plank Shoulder taps X 10/ side x 5 rounds Skill: HSPU WOD: Diane 21-15-9 Deadlift HSPU Rx- 225/155 F- 185/115
Hump Day WOD
Warm: Wallball 10 + Russian KB swing 12 + 150 m Row :45 seconds rest x 5 Rounds Skill: Pull Ups RIng row- 5 x 6 3 second Negative Pull...
Tighten Up Tuesday!
Warm: 10:00 Coach’s choice Strength: 8-6-4-2 Back squat working up to a 90% 2 RM WOD: 11-9-7-5-3 Front Squat (from ground) Rx- 115/ 85 ...
Monday is for Chest WOD
10 EMOM :30 Plank Hold +1 Push up Bench Press 5 x 5 Lift heavy WOD: Scottsdale Rd. Lap Then 3 RFT 15 KBS 10 Turkish Get Up 12 Pull Up...
FREE First Saturday
“Zeus” 3 Rounds For Time 30 Wall Ball Shots (20/14 lbs) 30 Sumo Deadlift High-Pull (75/55 lbs) 30 Box Jump (20 in) 30 Push Presses (75/55...
Friday WOD of the Week
WOD: 6RFT 5- OH Squat 5- Snatch 18- Pistols 62- Lunges
Star Wars WOD
WOD: 3 RFT 5- Burpee 25- Cal Row 19- KBS 77- Jumping Jacks
