Monday WOD
100-80-60-40-20 Thrusters 135/95 Burpees C2B pull-ups Cals on air bike
Saturday March 30th
Barbell: A) 4 back squats every 90sec @ 20X0 tempo x 6 sets. Start add medium weight and add weight every other set B) every 60 Secs x...
Friday March 29th
‪10-9-8-7-6-5-4-3-2-1‬ ‪HSPU‬ ‪Box jumps 24/20‬ ‪Pull-ups ‬ ‪Left arm OH lunges 50/35‬ ‪Right arm OH lunges 50/35‬
Thursday March 28th
‪ ‬ ‪ ‬A) back squats 10-8-6-4-2 Add weight each set B) 6 rounds of: 1 minute row for cals 1 minute double-unders 1 minute air bike...
Wednesday March 27
‪A) every 2 mins X 6 sets:‬ ‪1 push press + 1 push jerk + 1 split jerk ‬ ‪-from the rack, add weight every set working to a tough set-‬ ...
Tuesday March 26
A) 12 min emom: 1. 3 hang snatch 115/75 2. 3 overhead squats 115/75 B) ‪30-25-20-15-10-5‬ ‪Power Snatch 75/55‬ ‪Wall balls 20/14‬ ‪Burpees‬
Monday March 25th
A) deadlifts 9-7-5-3-1 Add weight each set B) 3 rounds for time: 500m Row 10 Devil’s Presses 50/35 DBs 20 Toes to Bar 30 Box Jump-Overs...
Saturday March 23rd
Barbell: A) 5 back squats every 90sec @ 20X0 tempo x 6 sets. Start add medium weight and add weight every other set B) 1 power clean +...
Friday March 22
Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups RX: 95/ 65 Scaled 65/45 Time cap: 20 minutes
Thursday March 21
A) thrusters: 12 mins to build up to a heavy triple B) Â Every 4 minutes for 16 minutes: (4 sets) Cals on AB 12/8 60 Double Unders 6 Hang...