Finally It's Friday
Monostructural : 20:00 Row or Bike Record Calories WOD: Burpee Box Overs Toes To Bar 25-21-17-13-9-5
Thursday Pandemic
Warm: Baseline 500 M Row - 40 Air Squat - 30 sit up - 20 Push Up - 10 Pull up WOD: “Pandemic” For Time 1 to 10 to 1 Reps (Pyramid with...
Opitmal Wednesday
Romanian Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 WOD: “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts...
Tuesday Monkey Business
Gymnastics Conditioning 1:30 Light Row + 12 Strict HSPU 1:30 Light Row + 10 Strict HSPU 1:30 Light Row + 8 Strict HSPU 1:30 Light Row +...
Monday Work
Strength Primer 3 Sets: 6 Single Kettlebell Lateral Box Step-ups (Each Side) :20 Second Hollow Hold 200' Single Kettlebell Farmers Carry...
Saturday Ahoy
“Chips Ahoy” For Time: 30 Chest to Bar Pull-ups 400 Meter Run 15 Overhead Squats 800 Meter Run 15 Overhead Squats 400 Meter Run 30 Chest...
Top Heavy Friday
Back Squat On the 0: 10 Reps @ 70% On the 3: 8 Reps @ 75% On the 6: 6 Reps @ 80% On the 9: 4 Reps @ 85% On the 12: 2 Reps @ 90% WOD: “Top...
Thirsty Thursday
Strength: 2-4-6-8-10 Strict Press Body Armor (A) 3 Giant Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 between...
Honoring Veterans on this Day
“CHAD” - In Memorial for Chad Wilkinson For Time 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) May be done with or without...
