Friday’s WOD

Friday

Warm-Up
5 – 4 – 3 – 2 – 1
Hang Power Clean
Hang Clean
Thruster

Strength:
1-1-1-1-1
Clean + Front Squat

WOD:
“Hollyman”
30 Rounds For Time
5 WallBalls
3 HSPU
1 Power Clean (225/155)

TIMECAP 35min

Extra Work:
EMOM 15
10/7 Calorie Bike

Posted in WOD |

Thursday’s WOD

Thursday

Warm-Up
3 Rounds
250m Row
10 Romanian Deadlifts
10 Squats with 3 Sec Decent

Endurance:
Max Cal on Bike/Rower
:30 on 1:30 off for 10 Rounds

WOD:
As Far as Possible in 10min
10-20-30-40-50…
Double Unders
Deadlift (185/135)

Extra Work:
15min Rope Climb Work
-L sit Climb
-Legless Rope Climb
-Rope Climb
-Partial Rope Climb

Posted in WOD |

Wednesday’s WOD

Wednesday

Warm-Up
4 Rounds
10 PassThrus w Band
10 Band Windmills
10 Therapy Squats

Strength:
1-1-1-1-1
Snatch + OHS

WOD:
AMRAP 12
12 DB Snatches (50/35)
12 Burpee Box Jump Overs (24/20)

Extra Work:
EMOM 12 alternating
a) Left OH KB 50ft Walk
b) Right OH KB 50ft Walk

 

 

Posted in WOD |