Sunday

WOD Warmup: Every 2mins x 4 sets 10 Goblet Squats 70/53 10m Quadruped Crawl A1) KB Cross Body Split Squat 6-8/leg; rest 45sec x 3 A2) L-Sit on Parallettes 20sec; rest 45sec x 3 A3) Single Leg Band Resisted Glute Bridge 10/leg (pause 1sec at top) foot on 6″ box;...

Saturday

WOD In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 14 Calories of Rowing 7 Thrusters (155/105 lbs) 7 Strict Pull-Ups Rest until the running clock reaches 20:00, and then… In teams of two, alternating...

Friday

Pre WOD Four sets of: Deadlift x 3-5 reps @ 20X1 Rest 20 seconds Handstand Push-Ups x Max Reps Rest 3 minutes WOD Complete as many rounds and reps as possible in 8 minutes of: 15 Kettlebell Swings (24/16 kg)(A) 30...

Thursday

WOD Every 8 minutes, for 40 minutes (5 sets), for times: 20/15 Calories of Assault Bike 15 Toes to Bar 10 Front Squats (135/95 lbs) 400 Meter Run

Wednesday

Pre WOD   Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 6 minutes (2 sets): Back Squat x 10 reps @ 70-75% (goal...