Monday WOD
PVC only- 10 OH Squats + 1 small lap X 6 3 Back Squat + 2 Push press 5 sets - same weight all the way through. Heavy “ Nancy” Big Lap 15...
First Monday in May
10 EMOM 30 jump ropes (20 DU’s) Skill Hand stands and HSPU 5,3,1,5,3,1 Wave Set DL :90- 2:00 Rest 21-15-9 Reps For Time Deadlift (...
Finally it's Friday
W- 1:00 Jump Rope + :30 lunge + :30 Down dog / Up dog Transitions + :30 Rest X5 Skill: Snatch Double unders 11.1 10 AMRAP 30 Doubles...
Throw Down Thursday
W- Row 100m easy + 100m hard until 1000m + specific warm ups A) EMOM x10 Back Squat (RX do front squat) x 5-4-3-2-1-1-1-1-1-3 Rest 5...
