Tuesday

Pre WOD Every 3 minutes, for 12 minutes (4 sets): Tempo Low-Bar Back Squat x 5 reps @ 32X1 WOD “Fran on Repeat” Every minute, on the minute, for 5 minutes: 12 Thrusters (95/65 lbs) 12 Pull-Ups If your “Fran” time is not yet under 5 minutes, please scale down the...

Monday

WOD Fight Gone Bad! 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories) Rest 1 minute Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box...

Saturday

WOD In teams of two, alternating complete rounds, perform 6 rounds each for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg)(A) 12 Pull-Ups If you’re performing this without a partner, rest exactly the same amount of time that it took you to perform the previous...

Friday

Pre WOD Every 3 minutes, for 15 minutes (5 sets): Front Squat x 3 reps @ 85% or more of 1-RM We last tested 1-RM Front Squat on July 10, 2018. WOD Every 10 minutes, for 20 minutes (2 sets), for times: Run/Row 1000/850 Meters 50 Wall Ball Shots (20/14...

Thursday

Pre WOD Every 3 minutes, for 18 minutes (6 sets): Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% *Set 6 – 8 reps @ 75-80% WOD Five rounds for time of: 12 Ring Dips 12 Push Presses...