Monday

WOD Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run/Bike...

Sunday

WOD Warmup: 3 Sets 5 Half Kneeling Single Arm Bottom Up KB Press/arm 20sec DB Side Plank (hold DB in top arm) 30sec Dead Bug A) Half Kneeling Behind the Neck Press 21X1; 4reps/leg x 3 sets; rest 60sec (Barbell behind the neck – each set consists of 8 reps with 4...

Saturday

WOD Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Bar-Facing Burpees 15 Thrusters (95/65 lbs) 20 Toes to Bar While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are...

Friday

Pre WOD Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Rest until relatively recovered, and then… WOD Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps...

Thursday

WOD Warmup: 3 Sets 2 Turkish Gets Ups/arm 15m Quadruped Crawl 20 Alternating Single Leg Cone Touches (10/leg) A) Front Squat 21X1; 1.1.1 rest 10sec/rest 2-3mins x 4 sets (3 reps per set with 10sec rest between reps where the bar is put on the rack) – build with...