Friday

Pre WOD Every 2 minutes, for 16 minutes (8 sets):Split Jerk x 3 reps Suggested loading per set (by %): 55, 60, 65, 70, 73, 76, 78, 80 WOD Against a 2-minute running clock…20/15 Calories of Assault BikeMax Reps of Strict Handstand Push-Ups in remaining time Rest 2...

Thursday

Pre WOD Three rounds for time:500 Meter Row21 Deadlifts (225/155 lbs)12 Bar-Facing Burpees Rest until relatively recovered, and then… Post WOD Three sets of:Posted Single-Leg Deadlifts x 8-10 reps each @ 3011Rest 60 secondsBarbell Glute Bridges x 6-8 reps @ 20X1Rest...

Wednesday

WOD Complete as many rounds and reps as possible in 35 minutes of:400 Meter Run30/20 Calories of Assault Bike or Rowing20 Front-Racked Kettlebell Walking Lunges (24/16 kg)20 Toes to Bar

Tuesday

Pre WOD Every 2 minutes, for 16 minutes (8 sets) of:Clean x 1.1(rest 5-10 seconds between singles) Build over the course of eight sets to today’s heavy double. WOD Option 1Complete rounds of 9, 7 and 5 reps for time of:205/145 lb Clean (power or full)Ring Muscle-Up...

Monday

WOD “Fran”Rounds of 21, 15, and 9 reps of:95/65 lbs ThrustersPull-Ups Compare your results to October 1, 2019. or… “Mamba & Gigi”Complete as many rounds and reps as possible in 18 minutes of:5 Ring Muscle-Ups8 Power Cleans (185/125 lbs)24 Box Jumps...