Thursday (2019AUG01) – WOD

WOD:  12AMRAP:  60FT. Bear Crawl 30FT. DB Walking Lunges – Low Carry (2x35/25#) 6x Renegade Man Makers (2x35/25#)   Recovery:  ROMWOD or  1 Minute: Pigeon on a Box (Each Leg) 1 Minute: Couch Stretch (Each Leg) 1 Minute: Peanut in Thoracic w/ Plate on Chest...

Wednesday (2019JUL31) – WOD

Weightlifting:  10x EMOM:  1x Squat Clean @ 70%1RM (last week) (Building or Not Building…) If it feels/looks icky, take the weight down. If it feels/looks awesome, go up a little each lift. Don’t get greedy.    WOD:  10 Rounds:  1x Rope Climb 10x GHD...

Tuesday (2019JUL30) – WOD

Strength:  5x EOMOM:  5x Front Squat @ 80% W1RM Working 1RM = 90%1RM.  If you are feeling frisky, make the final set an AMRAP. If you do not have a 1RM to calculate your percentages, do a 5x5 building to a heavy set of 5 reps.    WOD:  20 – 18 – 16...

Monday (2019JUL29) – WOD

Gymnastics:  Ring Muscle Ups Butterfly Pull Ups Kipping Pull Ups You can only pick one of these to work on. Your coach will go over some drills for you to do for each gymnastic movement.    WOD:  4 Rounds (40s ON / 20s OFF):  Ski Erg (Meters) DB Push Press...

Saturday (2019JUL27) – TeamWOD

TeamWOD: Teams of 3: 20x Burpees Over the Box (24/20″) 20x Shoulder-to-Overhead (95/65#) 20x KB Swings (70/55#)* 40x Burpees Over the Box (24/20″) 40x Shoulder-to-Overhead (95/65#) 40x KB Swings (70/55#)* 60x Burpees Over the Box (24/20″) 60x...