Way Out Wednesday
1000 m Row 100 EZ + 100 All Out Skill Turkish Get ups 6 x 3/arm - starting light and getting heavy WOD 21-15-9 OH Lunges/leg Plate...
Tuesday Kettlebell Work
100 M row :15 Rest 200 M row :30 rest 300 m row :45 rest 400 m row 1:00 rest 300 m row :45 rest 200 m row :30 rest 100 m row done...
Friday Triplett
WOD For Time: 21 Overhead Squats (95/65) 200 Meter Run 21 Thrusters (95/65) 200 Meter Run 15 Overhead Squats (95/65) 200 Meter Run 15...
Start The Week Off WOD
Warm: 8 EMOM 60 Singles or 30 DU 10 total Kb clean and jerk Skill: Turkish Get up WOD: 15 E3MOM 8 Turkish Get Up 50 DU’s (100 Singles)...
Kettle Bell Thursdays
Warm: 10 EMOM Minute 1- :30 Superman Minute 2- :30 Sit up Push Press-------> Push Jerk 5 x 7 Going up in weight Rest between :90 and 2:00...
Thursday is Turkish WOD
Warm: Kb SDLHP x 10 RKBS x 8 X 5 Turkish Get up ladder WOD: 5 RFT 6 alternating Turkish Get Up 15 Hollow Rock 1 small lap
