Friday (2019SEP13) – WOD

Weightlifting:  Snatch @70% (3x5) Clean & Jerk @70% (3x5)   WOD:  21 – 15 – 9x  Ski Erg (Calories) Toe-to-Bar Push Ups   WOD from Coach...

Thursday (2019SEP12) – WOD

Recovery WOD: 40AMRAP: 60s Wall Sit 2AMRAP Row (Meters) 10x Banded Bottoms Up KB Press (Each Arm) 60s Plank on Rings 40FT Sandbag Drag Bear Crawl (Forward & Backwards) 10x Single-Leg Seated Box Jumps (Each Leg) 60s Bar Hang (Active Lats) 2AMRAP: Arms Only Airdyne...

Wednesday (2019SEP11) – “343”

Gymnastics:  10AMRAP (for Quality): PICK ONE Muscle Up:  3-5 Rounds:  4x Toe-Thru-Rings 3x Rings-to-Hips 2x Muscle Ups 1x Ring Dip   Kipping:  3-5 Rounds:  4x Kip Swings 3x Kip Swings (Knees Up + Press Down) – Don’t Pull Early 2x Pull Ups (Push Away from...

Tuesday (2019SEP10) – WOD

Endurance:  5K Run (3.1 Miles)   Strength:  Overhead Squats (from Rack) @75% (2x3) Overhead Squats (from Rack) @80% (3x3)   Strength Accessories:  10x EMOM (Alternating): Bench Press @75% (2x3) Bench Press @80% (3x3) 1 1/4 Front Squats @75% (2x3) 1 1/4 Front...

Monday (2019SEP09) – WOD

Weightlifting:  Hang Squat Clean (Above Knee) + Hang Squat Clean (Below Knee) @70% 3x(2+3)   WOD:  50x Overhead Walking Lunges (45/35# Plate) 40x Pull Ups 30x Hang Power Cleans (135/95#) 20x Handstand Push Ups 10x Muscle Ups  *Every Break in the Movements: 7x GHD...