Wednesday 12/30
Skill Conditioning 3 Giant Sets, Not For Time: 25 GHD Sit-ups 50 Double Unders 25-75′ Handstand Walk (Practice) Rest 2 Minutes Between...
Half Way There!
Strength/Skill Snatch balance 5 x 3 @ Rx- 95/65 F- 75/55 Overhead Squat 3 x 5 @ increasing weight WOD: “Dead Arm” AMRAP 12: 5 Strict...
Skill and Stretch WOD
Warm: Rope Climb warm up 1 x 7 Rope Climb warm up Floor to stand Knees to bows Rope squat Skill: Negatives: Pull ups Ring Rows Work: 8 x...
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...
