Birthday Workout
Warm: 4:00 of Jump Rope Skill: Movement Prep 10-15:00 WOD- 12-20-8-5 HSPU Power Cleans- Rx 135/95 F- 95/65 Small Lap Toes to Bar Hollow...
Happy Saturday WOD
Warm: 5 Rnds Bar only of; 3 DL 3 Hang Clean 3 Front Squat “The Ben Rogers” For Time: 800 meter Run (Scottsdale) 50 Hang Power Cleans...
Way Out Wednesday
Baseline at 50%- 60% 500m Row 40 Air Squat 30 Sit up 20 Push up 10 Pull up Strength Heavy S2OH- first 3 x3 sets building 4 x 5 All same...
Friday Wod Got Me Like
Warm: Skill Pull Up Negatives and/or strict pull ups WOD 4 RFT KBS x 15 Rx-55/35 F-44/25 Pull Up x 15 Wall Ball x 15 Rx-20/14 F-14/8...
Pre-Thanksgiving Workout
Warm: Tabata warm up Sit up Jump rope Kbs 1:00 rests between 10EMOM S2OH x 10 (Bar Only) Box Jump x 12 WOD “Jackie” 1000 m Row 50...
Tuesday WOD
Warm: 1 small Lap Knees to Bows Lying or Rope x 10 Diamond Push up x 10 X 4 Skill: Pull Up or Rope climb WOD Hang Clean x 12 Burpee Over...
Tuesday WOD
Warm: Row 500m @ 50%, 75% and 95% with 2:00 rest between 4 Rounds for time of Ball Slams- x15 (Rx- 25/14 , F-14/8) Crunches- x25 Kbs-...
