Hump Day
21-18-15-12-9: Kettlebell Swings (55/35) Kipping Handstand Push-ups After Each Round: 50′ Handstand Walk Row Conditioning 4 Rounds: 30/21...
Speeding through Wednesday
“Speed Dating” 5 Rounds: AMRAP 2: 2 Rounds Strict Cindy Max Reps Barbell Movement (135/95) Rest 1 Minute Between Rounds Round 1: Power...
Gut Busting Wednesday
WOD: “Gut Buster” For Time 150 Sit-Ups 1000 meter Row Scaled: 800 meter Run (½ mile) 150 Sit-Ups
5 Rounder
WOD: 5 Rounds: 200 meter Run 25 Leg levers 12 DB or KB snatches Alternating every 2
Wednesday is on our Radar
“Radar” For Time: 400 Meter Run 9-12-15: Deadlifts (205/145) Lateral Barbell Burpees 800 Meter Run 15-12-9: Deadlifts (205/145) Lateral...
Wednesday Shoulders
10 RKBS- 50 Dubs (2:1 singles)(1:1 jumping jacks) 20 RKBS- 40 Dubs 30 RKBS- 30 Dubs 40 RKBS- 20 Dubs 50 RKBS- 10 Dubs 40 RKBS- 20...
Shoulder Your Wednesday
Warm: Kettlebell Windmill 5 sets of 8 per side Rest 2 minutes between Sets WOD: 4 Rounds : Rounds 1 and 3 with right Arm Rounds 2 and 4...
Jumping Up and Down for Wednesday
Warm: 10 Up dog/ down dog transitions 10 walk out push ups 10 air squat WOD: 100 x 4 Count jumping jacks Must go unbroken for 50
Mid Week Work
3-Position Pausing Power Clean Complex: Use bar Only or light weight 1 High Hang Power Clean 1 Hang Power Clean 1 Power Clean Pausing for...
HumpDay
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...
