Friday is Here
PVC Mob- 20 OH squat with PVC, :15 HS hold x 3 Skill- Overhead squat ~10 minutes -external shoulder rotation, push up Strength: Take...
Friyay
Skill: OH Squat- 3 x 20 - Unbroken as much rest as needed WOD: ”Free Fall” AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Alternating...
Fighting to get to Friday
Warm; Jump Rope- EMOM :15 , :30, :45, 1:00, :45, :30, :15 Strength Build to a heavy 4 Snatch in 15 minutes Then- 8 EMOM 4 Snatch @ 85% of...
Friday Chipper
-Dynamic Stretch and movement prep- Burgner warm up with naked barbell WOD 30 Burpees 30 Clean and Jerks Rx- 115/85 F- 95/55 L- Bar 30...
Saturday Morning Endurance
Dynamic Warm up- 10 minutes PVC movement prep and mobility “Jenny” 20 AMRAP 20 OH Squats 20 Back Squat 400 m Run = Back Squat All weights...
Monday WOD
PVC only- 10 OH Squats + 1 small lap X 6 3 Back Squat + 2 Push press 5 sets - same weight all the way through. Heavy “ Nancy” Big Lap 15...
Tuesday WOD
Warm up: Barbie Girl-warm up Foam Roll Strength: 8-6-4-2 Back squat working up to a 90% 2 RM Air Force / Top Gun (95/65) (135/95)...
