Humps On A Wednesday
WOD: ”Nancy” 5 Rounds For Time: 400 Meter Run 15 Overhead Squats (95/65) Body Armor: 3 x 12 Bulgarian Split Squats, each leg 3 x 18...
Cleaning Up Tuesday
WOD: 21-15-9-7 Thrusters Pistols Strength: Find a 1 RM Hang Clean and Jerk
Monday, Let's Get it Started
Strength: 3-Position Squat Snatch + Snatch Balance 5 Sets @ 65% WOD: 1 Mile Run or Row (1600 meters) 50 Wallballs 20/14 30 Burpee Box...
Today's Saturday WOD
Skill: 5 x 5 Negative :03 pull ups Rest as needed WOD: Fran: 21-15-9 Thrusters Pull Ups 95/55
Saturday Fun
”Girls Gone Mild” “Fran” on the 0:00: 21-15-9 Thrusters (95/65) Pull-ups 1:00 Rest “Diane” on the 5:00: 21-15-9 Deadlifts (225/155)...
Friyay
Skill: OH Squat- 3 x 20 - Unbroken as much rest as needed WOD: ”Free Fall” AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Alternating...
Thursday Dubs
Gymnastic Conditioning: AMRAP 5: 20 Double Unders, 2 Kipping Handstand Push-ups 20 Double Unders, 4 Kipping Handstand Push-ups 20 Double...
Working on Those Humps
Strength: Bench Press Work up to 5 RM- 15 Minutes Then- 2×15 As Heavy As Possible– Unbroken, same weight for both sets WOD 20 EMOM: 10...
Tuesday Work
WOD: 15-12-9-6: Power Clean (95/65) Toe to bar *30 double under between sets Post WOD Aerobic Capacity: Not for Time- Rest as needed 5...
Monyay Leg Day
Warm: Back Squat up to 80-90% of 1 RM Strength: 20E2OM 5 Reps @ 80-90% of 1 RM WOD: 4 Rounds For Time: 40 Air Squats 30 Sit-ups 20/15...
