Straight Outta Saturday
“DVB” For Time 1 mile Run with medicine ball (20/14 lbs) Then 8 Rounds of: 10 Wall Ball Shots (20/14 lbs) 1 Rope Climb (15 ft) Scottsdale...
Saturday Strength and Endurance
Warm up Box step ups - 10 total 200 m Row sprint X5 w/ :45 rest Movement prep WOD: 21-18-15-12-9-6-3 Reps For Time Thrusters (95/65 lbs)...
Metcon for Days
Dynamic Stretch Row 1600 meters or run 1 mile 3 minutes rest “Karyn” 150 Wall Balls- Rx- 20/14 F- 14/8 L- 8/6 5 minute rest “Hanging...
3 Workouts in One
Warm: 100 m Row- :20 rest, 200 m Row- :30 rest, 300 m Row :40 rest, 400 m Row :50 rest, 500m row Burgener warm up barbell only: WOD With...
WOD Saturday
500m Row w/ :90 rest x 3 Skill - Pull Up Kip swing - kip pull- banded then no band 10 mins Movement prep 7 rounds for time: 3 push up...
