Wednesday Squat Day
Warm: Back Squat 8 x 5 @ 75% of 1Rm WOD: 1000 m Row 300 Air Squat 500 m Row
Monyay WOD
Warm: E :30 OM for 6 Add 1 wall ball Strength 5,3,1,5,3,1 Close grip bench press WOD For Time 45-30-15 Goblet Squat Rx- 55/35 F- 44/25...
Tuesday WOD Guest Week!
WOD: 15 AMRAP 10 Air Squat 5 HSPU 30 Flutter kicks 6/KB snatches per arm
Thursday Thrusters
Warm: 10 PVC Thruster + 10 Good Mornings WOD: For time: thrusters, 15 reps sumo deadlift high pulls, 21 reps thrusters, 12 reps sumo...
Saturday Workout
“The Hateful Eight” 8 Rounds for Time: 8 Push-Ups 8 Hollow Rocks 8 Air Squats 8 Pull-Ups 8 Deadlifts (95/65 lb) 8 Hang Power Cleans...
Tuesday Workout
21-15-9 S2OH Pull Up Rx- 115/65 F- 95/45
Tuesday WOD
Warm: Ring Row x 10 Push Up x 15 Small Lap 6 Rounds WOD: AMRAP 12 Dips/7 DB Snatch/14 Burpee/7 Rx- Rings 50/30-40 F- Box 45/15-25
Tuesday All Worked Out
WOD: 5-5-5-5-5- weighted HSPU Then 1 mile Run
