Waiting for the Weekend Like...
Warm: 10 PVC Thruster + 10 Good Mornings 5 Rounds WOD: For time: thrusters, 15 reps sumo deadlift high pulls, 21 reps thrusters, 12 reps...
Tuesday
Warm: Burgener Warm Up Snatch WOD: 2-4-6-8-10-12-14 Power Snatch OH Squat RX- 155/125 F- 115/85
Mondays..... Am I Right!
Bench Press: 6 x 8 WOD: “Half Cindy” AMRAP 10 5 Pull up 10 Push up 15 Air Squat
Free First Saturday
Partner WOD All must be completed fully and in order 500 Jump rope or 250 Double Unders per partner 50 DL @ 345/225 100 WB changing every...
Friday with Jackie
Warm Tabata w/ 1:00 rests between each Push up -1:00 Rest- Sit up -1:00 Rest- Air squat -1:00 Rest- Burpee WOD: “Jackie” 1000 m Row 50...
Thirsty Thursday!
WOD “Big Clean Complex” 6 Sets for Max Load High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push...
Hump Day Fun
4 x 5:00 Rounds of Jump rope 2:00 Rest between each set
Tuesday Totally Working it!
Warm: 6 Rounds Ring Row x 10 Push Up x 15 End of Driveway and Back Run WOD AMRAP 12 Dips x 7 Alternating DB Snatch x 14 total Rx- 50/35...
Monyay
Warm: 2 mile Row or 3 mile Bike Ride Movement Prep “Fran” 21-15-9 Thrusters Pull ups Rx- 95/65 F- 75/Bar
Saturday Fundamentals
“Dead Man Walking” 5 Rounds For Time 250 Row 20 Sit-ups 20 Push Ups 20 Walking Lunges
