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Friday’s WOD

Friday
10 minutes of:
5 Pull-up Negatives
10 Empty Bar Goodmornings
5 Push-ups
10 Air Squats

Stregnth:
EMOM 20
Full Clean

WOD:
4 rounds
With a partner ( Each partner does 4 Rounds)
500 meters each Row or 1250 M on Bike

 Extra Work:
Plank Holds: 4 positions
45 seconds each/15 seconds rest
2 rounds

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Thursday’s WOD

Thursday
5 minutes mobility with LAXball or Bands
(Pick your pain)
3 Rounds
5 bootstrappers
10 lunges
Strength
5 x 2
Back Squat 80% of 1 RM
WOD:

AMRAP 20
35 Wallballs (20/14)
25 Burpees
15 Power Cleans (155/105)
5 Rope Climbs

 

Extra Work:
EMOM 12
a.) 20 anchored sit ups
b.) 20 Masson Twist

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Wednesday’s WOD

Wednesday
15 single unders + 10 double unders
10 Inchworms
5 Tap Swings
4 rounds

Strength:
Snatch 7 x 1 @ 85% of 1RM

WOD:
5 pull ups
10 Double Unders
10 pull ups
20 Double Under
15 Pull Ups
30 Double Unders
20 Pull Ups
40 Double Unders

As far as you can in 12 Minutes

Extra Work:
10 Dumbell Delt Fly
10 Dumbell Bent over Row
10 Bench butterfly Press
3 Rounds

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Tuesday’s WOD

Tuesday
4 Rounds
4 Samson Lunges
6  Sumo Deadlifts
8 T walks

Strength:

Find 1RM deadlift
WOD: 10 Minute AMRAP
Open Workout 13.2
5 Reps Shoulder to Overhead (115/75)
10 Reps Deadlifts (115/75)
15 Box Jumps (20″/24″)

 

Extra Work:
Heavy Farmers Cary with Kettlebell
100 ft x 8

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Monday’s WOD

1/15/2018
Monday
3 Rounds
10 Windmills
10 air squats
10 Hollow Rocks

Strength:
Front Squat
40 reps @ 70%
Cap 20 Minutes
WOD:
5 Kettlebell swings (70/53)
10 Goblet Squats (70/53)
20 Sit ups

5 rounds: Cap 10 minutes Then:
5 minutes on bike/rower (cool down)
5 minutes on roller to roll legs

 

Extra Work:
EMOM 12:
a.) GHD Sit ups 8-18
b.) Waited back extention hold 30 sec.

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