WOD

Friday


Strength Deadlift 6-6-5-5-4-4 @75-85% Conditioning Hairy Eyeball 10-8-6-4-2 Squat Snatch 115/85 *after each set 8 Burpee Box Jumps 24/20 Accessory Supinated GHD Hold Pronated GHD Hold 4x:30

Thursday


Thursday Starboard Teams of 2 Amrap 16 2x150’ Farmers Carry 20 Pull-ups 20/16 Cal Bike 20 Goblet Squat 79/53 -1 minute rest- 200/160 Calorie Row *30 minute time cap

Wednesday


Wednesday Good Mornings 4x12 Conditioning Brain Eraser Amrap 5 1,2,3,4,5,6... Toes to Bar Handstand Push-ups -3 minute rest- Amrap 4 10 Thrusters 75/55 100m Run Accessory Tabata Bike

Tuesday


Tuesday Push Jerk 3x4 @80% Split Jerk 3x2 @80-85% Conditioning Green Tea AMRAP 16 13 Bar Facing Burpees Over Bar 500m Row 7 Power Cleans 185/135 Accessory Banded Hip Thrusts and Hold 4x10 w/:03 hold L-Sit Hold 4x:15-:30

Monday


Monday Strength Build to a Heavy Back Squat 4x4 @75-80% Conditioning Hammer Time 5 Rounds for Time 30 Double-unders 15 Wallballs 20/14 200m Run Accessory Weighted Pronated Pull-ups 4x5-6 Incline DB Bench 4x8-10

Sunday


IN ORDER TO ALLOW OUR COACHES AND STAFF TO HAVE FUN AT TONIGHTS FESTIVITIES, THE GYM WILL BE CLOSED TOMORROW 9/15.  SEE EVERYONE TONIGHT OR BACK AT IT MONDAY!

Sunday


Endurance Puppeteer  Teams of 2 5 Rounds for Time 1000m Row 80 Double-unders 40 DB Suitcase Lunges 50/35 20 MB squat cleans 20/14 9:30 Strength Ring Pull-ups 4x5 Conditioning Toe Jam 2 Rounds for Time 1000 Row 15 T2B 30 Wallballs 20/14 45 Double-unders

Friday


JOIN EVERY FRIDAY FOR ROULETTE AT 6:30PM Strength Bench Press 5x5-6 @80% Conditioning BLING 12-10-8-6 Shoulder to Overhead 115/85 *After each round of S2OH 15 RKBS 53/35 10 Box Jump Overs 24/20 Tabata Core 4 Rounds of V-sit Plank Leg Raises

Thursday


Thursday Buddy Teams of 3 7 Rounds of: 45/36 Cal Bike 45 Sit-ups 6 Rope Climbs *35 Minute Cap

Wednesday


Wednesday Strength Emom 10 Min 1: 5-10 Supinated Pull-ups Min 2: 10-15 Ring Push-ups Conditioning Clock Block Emom 10 8 Wallballs 20/14 5 Power Snatches 115/85 2 Bar Muscle Ups *rest the remainder of the minute. Goal is to get the wallballs, snatches, and muscle ups done as fast as possible within each minute. *3C2B, 3 PU, 5 RR scale Accessory RFE DB Squats 4x8 each leg GHD Pronated Hold 4x:30

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