Thursday WOD
Front Squat 6 x 6 Skill work: Hang Clean 21-15-9 Hang Clean Front Squat Rx- 135/95 F- 105/65
Thursday DT
Warm: 1 big lap then movement prep and warm up for lifts “DT” 5 Rounds For Time 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105...
Tuesday Throwdown
Warm: 5 Rnds w/ 1:00 Rest 20 Parrallette Dips 15 situps 1 small lap Skill- Rope Climb Hand Over hand Foot lock Rope Sqts 10-15:00 WOD 5...
Trucking Through Tuesday
Warm- :30 Plank + :30 wall sit + small lap run X 4 with :30 Rest Skill- Ring Dips 4x6 3 count negatives 3x5 with the band WOD “B-1”-...
Getting over the Hump. Wednesday WOD
1 mile Run Dynamic Stretching- Roll out A) 5, 3, 1, 5, 3, Hang Clean working to a heavy max 2:00 Rest For Time: 20, 15, 10, 5 Hang Clean...
Tuesday WOD 4.13
W- row 500m, 5x each DL, HPC, FS, press, BS, press BN, pull up Spend 5 min quick Power clean review, triple extension, high pull, fast...
