Swinging Tuesday
Warm: Baseline @ 70%= 500 m Row + 40 air squat + 30 sit up + 20 push up + 10 pull up Dynamic stretch Work 12 EMOM 1-Single Arm Kbs 8/arm...
Taking Down Tuesday
Warm Shoulder Press X 9 + Walk out push ups x 6 + 30 flutter kicks/leg Rest 1 minute X4 Skill: Rope climb practice ~10 minutes Strength:...
Freakin Friday WOD
Warm: 10 ez 10 hard, 20/20, 30/30, 40/40, 30/30, 20/20, 10/10 Rowing Tabata: Sit ups Jump Rope Squats 2:00 Rest between WOD= “B-1” 3...
Tuesday Throwdown WOD
200 m Row + 25 Jumping Jacks + 1 small lap- :30 between each round X 4 12 single arm Russian Kbs / side 8 weighted single leg box up/...
