Tuesday is for Skillz
Skill - Pull Up Work on technique and then 5x5 of :03 negatives for strength or 5 x 10 for those with strict pull ups WOD: 5 Rounds for...
Tuesday Burpees
Warm- 1 driveway lap 10 Ring Row 10 Push up Skill Pull Up- Kip Swing, Kip and pull , Pull and Push, 5 x 4 :03 negatives pull ups WOD 4...
Friday Metcon
Warm: 6 x 5 Negative :03 Pull up Partner run: 3 mile run alternating big lap (400 meter lap) RXX- Vested
Hump Day WOD
Warm: Wallball 10 + Russian KB swing 12 + 150 m Row :45 seconds rest x 5 Rounds Skill: Pull Ups RIng row- 5 x 6 3 second Negative Pull...
Thursday Working it Out!
Warm: 6 x 25 jumping jacks :45 rest between sets Skill: Pull up Kip swing , negatives, negative ring rows WOD: 7 Rounds for time 9 pull up...
Thursday Throwdown WOD
Warm: Goblet Squat 10 + Russian KB swing 12 + 150 m Row :45 seconds rest x 5 Rounds Skill: Pull Ups RIng row- 5 x 6 3 second Negative...
Monday WOD
10 minutes 0-1: down dog up dog transitions 1-2: lunge twists 2-3: squats 3-4: jumping jacks 4-5: high knees 5-6: butt kicks 6-7:...
Fran Day!
500 M Row X 2 Stretch in between rows A1) Push Press X 8 A2) DB/KB Row X 8/arm A3) Bar Roll Outs x 10 A4) Mt. Climbers 50 Total 6 Rounds...
