WOD

Saturday 6/22

AMRAP 1: 15 Minutes Partner 1: 100 Meter Sled Drag (light/mod)Partner 2: Max Row Calories *Switch when partner 1 finishes KB swings AMRAP 2: 15 Minutes Partner 1: 100 Meter Farmer Carry (HEAVY!)Partner 2: Max Handstand Pushups/Hold *Switch when partner 1 finishes...

Friday 6/21

A) EMOM x 101) 5 Back Squats: (275/175)2) L-Sit: 30 seconds of work B) On a 10 Minute clock..Complete 3 Rounds of...Sled Push 100 Meters (Moderate weight)20 Sumo Deadlift High Pulls (95/65)then...Max Pull-Ups in remaining time *Score is total Pullups C) Gymnastics...

Thursday 6/20

A) On a 25 minute Clock... 5 Minutes of Top Ring Row hold5 Minutes of Sandbag Carry (Shoulder)5 Minutes of Jumping Rope5 Minutes of Rowing5 Minutes of Seal Walk *No Wodify score B) Sexy Flexy Cashout: 4 Minutes of "Fragon" (Frog +Dragon)4 Minutes of 1/2 Straddle4...

Wednesday 6/19

A) EMOM x 8 Minutes:1 Power Clean + 1 Hang Squat Clean +1 Front Squat 15 Minute AMRAP...15 Sandbag Squats (150/100)15 Burpee Over Parallette 15 Toes to Bar/Ring C) Bodybuilding Cashout: 3x15 Incline DB Bench Press3x25 Banded Glute...

Tuesday 6/18

A1) Single Leg Training: 4 sets of 8 reps (ea)Scaled: Steps Up variationsRX: Pistol/Pistol ProgressionsRX+: Weighted Pistols A2) Mobility Rest-Banded Shoulder Work 10 reps -Prone Dislocates for 10 reps B) For time...20-16-10-16-20Alternating Kettlebell Clean Box Jumps...

Monday 6/17

A1) Strict Press: 6 sets of 4 reps (heavier then last week)*Build each set to a heavy 4 reps*Reps 1 and 2 Tempo. 3 and 4 no tempo A2)Banded Hip Floss: 30s each sideor TKE: 10 reps each B) Complete 4 Rounds of... 30 Push Press (75/45)30 Hollow Body Rocks:30s ALL OUT...

Saturday 6/15

For Time with a partner...(30 Minute Cap) Run 1 Mile30 Strict Pull-Ups50 Overhead Squats (65/45) Run 800 Meters30 Strict Pull-Ups50 Front Squats (95/65) Run 400 Meters30 Strict Pull-ups50 Back Squats (135/95) Scale: Band/Rings. Choose 1 weightRX+: Chest to Bar.M:...

Friday 6/14

A1) 10 Minute Quality EOMOM1) Seated Box Jump: 3 reps2) Toes to Bar/Ring Practice: 3-5 Reps (RX+ Strict) (Scale: Low bar or knee raises) B) 10 Minute AMRAP300 Double Unders (4 Min CAP)20 Sandbag Over Shoulder (AHAP) Max Toes to Bar/Rings in remaining time *Score is...

Thursday 6/13

A) On a 25 minute Clock... 5 Minutes of Sled Pushing5 Minutes of Handstand Practice (HSPU, Holds, Descends, Walking)5 Minutes of Sled Pulling5 Minutes of Handstand Practice 5 Minutes of Curtsy Step Overs (wt optional) *No Wodify score B) Flexy Cashout: 4 Minutes of...

Wednesday 6/12

A) EMOM x 7 Minutes-1 Snatch Pull-2 Hang Power Snatches B) Complete for time...2 minutes Double Hang KB/DB Snatches (50s/35s)2 minutes Rope Climb2 minutes BurpeesRest 1 minute 1 minute Double Hang KB/DB1 minute Rope Climb1 minute BurpeesRest 1 MInute 30 seconds Double...

Tuesday 6/11

A1) Reverse Lunge: 4 sets of 6 reps*Scaled: Goblet or Bodyweight*Int: Front Rack*Adv: Front Rack off 45 plate deficit A2) Mobility Rest-Banded Y raise to Pull Aparts 10 reps -Ts to Cuffs for 10 reps B) For time...(12 minute time CAP)21-15-9-15-21Heavy Wallballs...

Monday 6/10

A1) Strict Press: 6 sets of 4 reps*Build each set to a heavy 4 reps*Reps 1 and 2 Tempo. 3 and 4 no tempo A2) Banded Hip Floss: 30s each side TKE: 10 reps each B) Completes 5 Rounds 30 Parallette Hops30s Ring Dip Support L sit20s ALL OUT Bike Sprint Rest 30s-1min after...

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