Endurance WOD (7:45am)
4 Rounds for Time:
75 Double Unders
30 Push Press (45/35)
30 Walking Lunge Steps
10 Chest to Bar Pull-ups
75 Double Unders
30 Push Press (45/35)
30 Walking Lunge Steps
10 Chest to Bar Pull-ups
Community WOD (10:00am)
4 Rounds for Time:
50 Double Unders
20 Push Press (45/35)
20 Walking Lunge Steps
10 Pull-ups
50 Double Unders
20 Push Press (45/35)
20 Walking Lunge Steps
10 Pull-ups
Planking
Tabata planks
8 Rounds
20 seconds of work, 10 seconds of rest
8 Rounds
20 seconds of work, 10 seconds of rest
The Calm Before The Storm
3 Rounds for Time:
500 Meter Row
15 Push Press (75/55)
15 Air Squats
500 Meter Row
15 Push Press (75/55)
15 Air Squats
Bench Press 5×5
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Weight is athlete’s choice
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Weight is athlete’s choice
Power Clean & Double Under Madness
Accumulate 30 Power Cleans (95/65)
Every minute, on the minute 30 double unders
Every minute, on the minute 30 double unders
Back Squat Test
Back Squat 1 Rep Max
Handstand Walk Practice
15 minutes of HS walk drills
12 Minute Monday
12 Minute AMRAP:
30/26 Calorie Row
20 Box Jumps (24/20)
15 Pull-ups
30/26 Calorie Row
20 Box Jumps (24/20)
15 Pull-ups
Saturday Endurance WOD (7:45am)
25 Minute Partner AMRAP
400 Meter Partner Run
40 Kettlebell Swings (50/35)
40 Walking Lunges
40 Burpees
40 Box Jumps (24/20)
*Other than run, 1 partner working at a time.
400 Meter Partner Run
40 Kettlebell Swings (50/35)
40 Walking Lunges
40 Burpees
40 Box Jumps (24/20)
*Other than run, 1 partner working at a time.