Thursday Thrusters
Strength: Thruster 3-Rep Heavy (From Ground) WOD: “Flash Flood” 2 Rounds For Time: 400 Meter Run 21 Thrusters (95/65)
Jump Over the Hump
Warm: 4 Rounds Jumping squats x 10 Push up x 10 :45 second rest between rounds Skill: Thruster WOD: 21-15-9 Thrusters - Rx 75/55 F- Bar...
Hump Day WOD
Warm Air Squat Tempo 32x1 5 x 10 Skill Burpee Thruster Pull Up 5:00 on each WOD “Bergeron Beep Test” EMOM for as Long as Possible 7...
Thursday Thrusters
Warm: 10 PVC Thruster + 10 Good Mornings WOD: For time: thrusters, 15 reps sumo deadlift high pulls, 21 reps thrusters, 12 reps sumo...
Friday WOD
WOD: 30 Thrusters for Time Rx 135/95 F- 115/65
Throwdown Thursday
Warm: 7 Negative ring rows 31X1 4 Rounds Strength: Back Squat 6 x 5 WOD 21-15-9 Pull Up Toes to Bar Thruster
Working Out On a Saturday
Warm: Tabata x 4 with 1 minute rest between each Mt. Climbers Flutter kicks Push ups Air Squat Move prep and stretch WOD: 1 Bar 3 Girls...
Enduring on a Saturday
Warm 500m Row and 400 m run -Dynamic Stretch Skill- Thruster WOD Kalsu For Time 100 Thrusters 5 burpees at the top of every minute Rx-...
Monday WOD
Warm 10 Curtis P’s with barbell only *take it easy, nice and easy X 4 with :90 Rest and stretch in between each round Strength 3 sets...
Friday Wind Down WOD
Warm up: 10 X outs + 5 divebomb Push ups 5 x Strength: 6-5-4-3-2-2 Thrusters working up to a heavy double "Jackie" - For Time 1000 m Row...
