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
Friday Jams
Strength: Tempo RDL 42X3 (:04 up- :02 bottom- :03 back to top) 15:00 to Build to heavy 5 WOD: “DT” 5 Rounds: 12 Deadlifts 9 Hang Power...
Friday In The Lights
Warm: Dynamic Skill Turkish Get Up WOD 5 RFT of 40 Reps Each Cal Row for :60 Then Turkish Get up for remaining Reps Ex. row 30 Cals in...
Friday's With The Chief
Warm: I’s Y’s and T’s 10 of each x 3 Work: DB Lateral shoulder raises (neutral position) x10 DB Front Raise x15 Rest 1 minute X 4 “The...
Friday Finale
Warm: Side Plank :30 L Regular Plank :20 Side Planche :30 R X 4 rounds with 1:00 Rest between Rounds Skill/strength Hang Squat Clean 5 x...
PR FRIDAY
Warm: 5:00 Jump Rope Strength: Dead Lift Wave Sets 5, 3, 1, 5, 3, 1 1-2 minutes Rest Build up to a 1RM WOD 12 AMRAP OH Lunges- 24 total...
