Friday

WOD For time:50/40 Calories of Rowing on Concept 240 Deadlifts (225/155 lbs)50/40 Calories of Rowing on Concept 2 Five sets of:Barbell Hip Thrusts x 5 reps @ 20X1(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)Rest 45 secondsBand...

Thursday

Pre WOD Three sets of:Dumbbell Shoulder Press x 8 reps @ 2111Rest 45 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 45 secondsDumbbell Skull Crushers x 10-12 reps @ 2011Rest 45 secondsStrict Toes to Bar x 6-8 reps @ 2110Rest 45 seconds WOD Five rounds for time of:40...

Wednesday

Pre WOD Five sets of:Back Squat x 3 reps @ 85-90%Rest 2 minutes WOD “Karen”For time:150 Wall Ball Shots (20/14 lbs) Compare results to November 2,...

Tuesday

Pre WOD Every 90 seconds, for 15 minutes (10 sets):2 Snatch Lift-Offs + Snatch from 2″ Below the Knee(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee) Build from approximately 70% to today’s heavy. If you miss, reduce the...

Monday

WOD In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . . “Murph”For time:Run 1 Mile100 Pull-Ups200 Push-Ups300 Air SquatsRun 1 Mile If you have a 20/14 lb weight vest or body armor wear...