Taking On Tuesday
A1. Bent Over Barbell Rows x 5 (Supinated Grip) :03 Pause @ top A2. Banded Face Pulls x 5 (pause :06 @ point of contraction) WOD: 3 RFT:...
Starting off Strong
Strength/Skill A1. Front Squat x 6 Temp 30x0 A2 Squat jumps x 3 (jump straight up) 6 Sets 1-2 minutes rest WOD: “Hinges”- 3 RFT 30 DU’s...
Fly High On Saturday
Air Force: For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65...
Friday Metcon
Warm: 6 x 5 Negative :03 Pull up Partner run: 3 mile run alternating big lap (400 meter lap) RXX- Vested
Thursday
Warm: Snatch balance (bar only) 8 x 5 ( all the way to the ground and back up to the top) Rest: 1 - 2 minutes WOD: “Randy” For Time 75...
Get Over the Hump
Warm: 6 x 5 Hanging knee raises with :03 pause at the top WOD: 4 Rounds for Time: Leg levers- 25 Crunches- 50 Small Lap
Taking on Tuesday
Warm: 8 minute Jump Rope WOD: Upright Row with Bar 6 x 5 with :05 pause at the top (going up in weight with each set) 6 x 8 with no...
Remember the Dream
MLK WOD For Time, with a Single Kettlebell (53/35 lb) 15 Turkish Get-Ups (alternating) Then, 1 Round of: 19 Pike Push-Ups (24/20" box) 29...
Saturday at the Bar
WOD: For Time 25 Back Squats 25 Front Squats 25 Overhead Squats 400 meter Run 25 Shoulder Presses 25 Push Presses 25 Push Jerks 400 meter...
Finally On Friday We Lift
Warm: Clean warm up w/ bar Skill: 3 position Clean WOD: Find 1 RM Clean
