Hump Day WOD
Warm: 10 minutes 0-1: down dog up dog transitions 1-2: lunge twists 2-3: squats 3-4: jumping jacks 4-5: high knees 5-6: butt kicks 6-7:...
Tuesday WOD Guest Week!
WOD: 15 AMRAP 10 Air Squat 5 HSPU 30 Flutter kicks 6/KB snatches per arm
Enduring a Saturday
Workout 17.5 10 rounds for time of: 9 thrusters 35 double-unders (2:1 Singles) Men use 95 lb. Women use 65 lb.
Finally it's Friday
Warm: 21-15-9 Dips Jump rope Skill: Hang clean WOD: 30-20-10 Hang clean Front squat
Thursday Thrusters
Warm: 10 PVC Thruster + 10 Good Mornings WOD: For time: thrusters, 15 reps sumo deadlift high pulls, 21 reps thrusters, 12 reps sumo...
Wednesday WOD
10 x 200 Meter Row Repeat w/ :90 Rest between
Tuesday Workout
Warm: Burgener Warm Up Snatch WOD: 2-4-6-8-10-12-14 Power Snatch OH Squat RX- 155/125 F- 115/85
Monday Workout
Bench Press: 6 x 8 WOD: “Half Cindy” AMRAP 10 5 Pull up 10 Push up 15 Air Squat
Saturday Workout
“The Hateful Eight” 8 Rounds for Time: 8 Push-Ups 8 Hollow Rocks 8 Air Squats 8 Pull-Ups 8 Deadlifts (95/65 lb) 8 Hang Power Cleans...
Friday Workout
“Jackie” 1000 m Row 50 Thruster (Bar only) 30 pull up
