Thursday (2019JAN24)- WOD

Shoulder Stability:

Tempo Ring Rows

5 x 5 @ Tempo- 3133

 

WOD:

“Fight Gone Bad”

3 Rounds- 1 min Per Movement for Max Reps

Wall Balls 20/14#

SumoDeadlift High Pulls 75/55#

Box Jumps 20″

Push Press 75/55#

Row for cals

Rest

Wednesday (2019JAN23)- WOD

Strength:

Back Squat APRE6 Week 2

 

WOD:

For Time

30 Muscle Ups

* Scale as need by either reps or skill to keep total time under 10mins.  Make these Muscle Ups PRETTY, don’t just get them done.

Tuesday (2019JAN22)- WOD

Skill:

Handstand Hold

4 x ME

*Try to hold for longer in a better position than last week

WOD:

For Time:

1-2-3-4-5-6-7-8-9-10

DB Snatch 50/35#

Burpees Over DB

Monday (2019JAN21) – WOD

Strength: 

Push Press (5 – 4 – 3 – 5 – 4 – 3)

Weighted Pull Up (5 – 4 – 3 – 5 – 4 – 3)

 

WOD: 

30x Pull Up (Buy-In)

Then…

3 Rounds: 

25/15Cal. Row

5x Power Cleans (155/105#)

Saturday (2019JAN19) – WOD

WOD:

25x Lateral Jumps Over DB

50x DB Snatches (35/25#)

25x Lateral Jumps Over DB

75x Wallballs (20/14#)

25x Lateral Jumps Over DB

10x Devil Presses (35/25#) 

25x Lateral Jumps Over DB

75x Walking Lunges

25x Lateral Jumps Over DB

5x Rope Climbs

25x Lateral Jumps Over DB

 

Tuesday (2018JAN15) – WOD

Skill:

Handstand Holds

4 x ME with good positioning

 

WOD:

15min EMOM

Min 1- 100m Ski Erg

Min 2- 15 Wall Balls 20/14#

Min 3- 20 Push Ups

Monday (2019JAN14) – WOD

Strength:

Strict Barbell Press: 5-4-3-5-4-3

Fixed DB Rows: 5-4-3-5-4-3

 

WOD:

DB Clean & Jerks 50/35#

1-2-3-4-5-6-7-8-9-10

Knees 2 Elbows

10-9-8-7-6-5-4-3-2-1