WOD / BLOG

Thursday Overhead

Warm: Hollow Rocks x10 Superman x 10 X 6 rounds with 1 minute rest between Overhead squat 5-5-5-5-5 reps 10:00 to build to first set then as written above

Hump Day Metcon

Row: 3 x 500 Row W/ 1:90 Rest between WOD: 1 small lap Rest 1:00 1 Big Lap Rest 2:00 1 Scottsdale Rd Lap Rest 3:00 1 Mile Run Total time

Toes to Bar Tuesday

Warm: Plank Shoulder taps X 10/ side x 5 rounds Skill: Toes to Bar WOD: 21-15-9 Deadlift Toes 2 Bar Rx- 225/155 F- 185/115

Fun with Kettle bells Monday

WOD- 15-12-9 KBS KB Sumo DL High Pull Goblet Squat In between each movement 25' lunge Rx- 70/55 F- 55/35 Russian KBS

Hero Saturday

“Feeks” 2-4-6-8-10-12-14-16 Reps For Time 100 meter Shuttle Sprint Clusters (135/105 lb)

Friday is All Out

Warm: 5 x 10 X Outs EMOM 8 Box jump overs x 10 WOD “Megan” 21-15-9 Burpees Kbs- 55/35 DU’s

Fran Day

Warm: OH Squat Bar Only + Ring Rows 10 x 5 w/ :45 rest between Strength: Front Squat: 5 x 5 WOD: “Fran” 21-15-9 Thrusters Pull ups RX- 95/65

Wednesday WOD

Warm: 6 x 200 m Sprints w/ 1:00 rest Strength: Snatch Balance 10 x 2 going up in weight WOD: “Isabel” 30 Power Snatches for time RX- 135/95 F-95/55

Monday, the Day for Chest

Bench Press 7 x 5 Going up in weight to 70-80% of 1 RM 5:00 DU practice WOD: 4 RFT 50 DU’s (2:1 Singles) 25 Push Up

Fatal Saturday

Fatal 40 For Time 40 Wall Balls (20/14 lb) 40 Hang Cleans (95/65 lb) 40 Pull-Ups 40 Deadlifts (95/65 lb) 40 Push-Ups 40 Box Jumps (24/20 in) 40 Kettlebell Swings (1.5/1 pood) 40 Toes-to-Bar 40 Air Squats 40 Hang Snatches (95/65 lb) 40 Double-Unders 40 Sit-Ups 40 Burpees 400 meter Run at start and after each 40-rep movement

Final Friday Workout

Warm: 10 Air Squat 20 Jump Rope X 7 Rounds Movement Prep Workout 17.5 10 rounds for time of: 9 thrusters 35 double-unders (2:1 Singles) Men use 95 lb. Women use 65 lb.

Hump Day WOD

Warm: 1:00 Jump Rope :30 Rest x7 Strength: Back Squat 7 x 5 @ 70% of 1RM WOD: 3 Rounds for Time 500 m Row 21 Kbs 21 Goblet Squat Rx 55/35 F- 44/25

Tuesday Tap Out

Warm: 25 Walk out Push Ups Strength: Push Press 6 x 4 @ 70% 2:00 Rest between WOD: 8 AMRAP Strict Press x 8 Good Mornings x 8 Rx- 95/65 F- 75/45 All movements from the ground

Monyay WOD

Warm: Tabata Superman 1:00 Rest Tabata Ring Row static Hold Skill Sumo Deadlift High Pull WOD: 7 Rounds For Time 10 Sumo DL High Pull 10 Box Jump Rx- 115/85 F- 95/65

Finally It's Friday

Warm: Box step Ups 4 x 20 total Skill DU WOD: Total Reps after all 4 Rounds Jump Rope: 4 x 4:00 Rounds with :90 Break

Thursday WOD

Front Squat 6 x 6 Skill work: Hang Clean 21-15-9 Hang Clean Front Squat Rx- 135/95 F- 105/65

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