Hump Day
Warm: 10 EMOM w/ hands in Diamond Hold plank for :30 then 1 Diamond Push up Add 1 Diamond Push up every minute Skill: L-sit from the...
Hump Day WOD
Warm: 1000 n Row Back Flexability and Mob Circuit: RDL x 8 + Strict Pull Up x 6 Ring Row x 9 + Strict Sit Up x 12 + DB Shoulder Press x...
Wednesday WOD
Warm: Box Step Ups x 10 + 1 Burgener warm up X 5 Skill: Push Up Pass Through’s WOD 13 minute AMRAP 8 Parrallette Pass Through 8 Push up...
Pulling Up to Wednesday
Warm: 5 x 3 rope pulls + 5 x 10 jumping pull ups Skill 6 x 8 banded pull ups RX- 10-8-6-5-4-3-2- strict pull up WOD AMRAP 15 Pull up 8...
Leg Day WOD
Warm: Parking Lot :30 on :30 off x 4 of each Side shuffle sprint/ back pedal Karioke Suicide Warm: 12 x 1 Back Squat WOD 50 Wall Ball 50...
