Working on ALL the Humps
Warm: 5 x 10 walk out Push Ups Skill: 10:00 Double Unders WOD: 5 Rnds for time DU’s x 65 (2:1 singles) Bicycle crunches x 40 DB hang...
Tuesday Overhead Workout
Warm: Behind the neck snatch balance (bar only) 6 x 5 w/ :03 pause at the bottom Strength: From Rack: 5 x 5 Snatch Balance @ 50%...
Beginning the Month Strong
Warm: 8 x 50 foot broad jumps WOD: 30-20-10 Box Jump T2B KBS Rx- 55/35 F- 44/25
Saturday is for The Girls
WOD: Karen: 150 Wall Balls RX- 20/14 F- 14/10-12 3:00 Rest Hanging Isabel 30 Hang Snatches RX- 135/95 F- 95/65 3:00 Rest 50 Burpess All...
"Grace"ful Friday
Warm: Barbell warm up- 4 Rounds w/ added weight WOD: “Grace” 30 Clean and Jerks for time Rx- 135/95 F- 95/55
Thursday, So Hot Right Now
Warm: 3 x 400 m run ( Big Lap) w/ :90 Rest WOD: CAP 20 Minutes Lap to Palm and back 5 Rounds Of: 10 Pull Ups 20 Push Ups 30 Air Squat...
Pulling Through Wednesday
Warm: 5 x 5 strict pull ups or :03 negatives WOD: 8 AMRAP Strict HSPU x 7 KB Sumo DLHP x 11 Rx- 70/55 F- 55/35
Posterior Tuesday
Strength: 6 x 5 Deadlift @ 80% of 1 RM WOD: 6 Rounds for Time Push Press x 8 Good Morning x 8 Row 300 meters Rx- 115/75 F- 85/55
Monday Squat Day
Warm: Jump Rope Singles x 50 Med Ball Air Squats x 25 5 Rounds- Not for Time WOD: Back Squat 15-12-9-6-3 Weight goes up as reps go down...
Fun Saturday
WOD: 20 AMRAP Hang Snatch x 12 OH Squat x 12 Bar Over Burpees x 12 Big Lap Run Rx- 95/65 F- 75/45
