Monday (2019JUN17) – WOD

Strength:  Strict Press (5x5) @ 4242 Tempo   Skill:  Rowing Technique (Efficiency)   WOD:  750M Row 50x American KB Swings (70/55#)* 750M Row   *5x Burpees every time you stop swinging (aka you can’t just hold the...

Friday (2019JUN14) – WOD

Weightlifting:  Tall Snatch (3x3)   WOD:  100Calorie Airdyne EOMOM: 10x Thrusters (105/70#) Start with 10x Thrusters at 0:00.    If you need to scale, try scaling the calories as the first option. The thruster weight should be a little heavier than you would...

Thursday (2019JUN13) – WOD

WOD:  10 Rounds:  3x Bench Press (205/135# or 75%1RM) 20x Hand-to-Hand Russian KB Swings (55/35#) 100M Run   Endurance:  10 Minutes: Team Sandbag Carry (AFAP).  Alternate As...

Wednesday (2019JUN12) – WOD

Gymnastics:  Pull Ups (5x5) @ 4242 Tempo   WOD:  5 Rounds:  30s ON/30s OFF Pistols (Alternating) Burpee Pull Ups (6″+ Above Reach) GHD Sit...