Tuesday Takedown
Warm: Light Famer Carry small lap 8 Goblet Squat 12 Russian Kbs X3 12 EMOM Even- Box Up x 15 Odd- T2B x 20 WOD 4 RFT 25 Wall Ball 25 wall...
Friday In The Lights
Warm: Dynamic Skill Turkish Get Up WOD 5 RFT of 40 Reps Each Cal Row for :60 Then Turkish Get up for remaining Reps Ex. row 30 Cals in...
First of the Month WOD
Warm: Box Dip x 15 Ring Row x 15 Goblet Squat x 15 X 5 Rounds w/ 1:00 Rest Circuit: Romanian Dead lift- x 12 Bent Over Row- x 8 Bar Roll...
PR FRIDAY
Warm: 5:00 Jump Rope Strength: Dead Lift Wave Sets 5, 3, 1, 5, 3, 1 1-2 minutes Rest Build up to a 1RM WOD 12 AMRAP OH Lunges- 24 total...
Two for Friday
Warm: Tic-tac-toe 5 out of 7 WOD: “Isabel” 30 Snatches for Time Rx- 135/95 F- 95/55 5:00 Rest “Fran” 21-15-9 Reps For Time Thrusters ...
That Friday Freight Train
Warm: 5 Rounds of 10 DU’s + 8 Box up Skill: 10:00 DU’s practice WOD For time: Thrusters, 10 reps 50 double-unders Thrusters, 8 reps 40...
Tuesday Work
Warm: 6 x 5 Push Ups at 31X1 Tempo With :30 Rest Between Circuit 6 Rounds NFT Decline Push Ups x 9 DB Lateral Raises x 11 DB front Row x...
Final Friday of the Year
Warm: 5 x 10 Ring Row Skill Pull Up WOD 100 DU’s (2:1 singles) 30 Pull ups / 50 Ring Rows 50 Cal Row 50 Hollow Rock 2 Big Lap
Legs Do This Thursday
Warm: 5 x 20 Leg levers With :30 rest Strength 5 x 5 Tempo squat 32x1 Find a working weight then 5 sets WOD 4 RFT 50 Air squat Big Lap
Tuesday WOD
Warm: 10 EMOM 1 Burpee + 10 Push up --------------------------------10 Burpee + 1 Push up Strength: 5-5-4-4-3-2-1 Building Shoulder to...
