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November 8, 2020

Rowvember

100m rest :30

250m rest 1:00

500m rest 1:30

750m rest 2:00

1000m

* @ 5


Ab/Booty

2 Rounds of -

100 Verts

75 Horizontals

50 Alt. Knees to Elbows

100 Air Squats


WOD

5 Rounds

10 OH Squats (55/75)

15 Push Presses (55/75)

20 1-arm Dumbbell Snatches (R/L=2)








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Wednesday, June 23,

Skill 40 Jack Knives 4x6 1-Arm Rows (heavy) WOD 2X8 min EMOM W/ 2 min rest between EMOM #1 5 Thrusters (55/75) 5 Burpees 2 min rest EMOM #2 5 DB Snatches (35/50) 5 Toes to Bar

Tuesday, June 18, 2024

Skill: 3 mins Ab callouts 3 mins Muscle up practice w/ transitions and rows WOD 20 mins :30/30’s Power Snatches (65/95) Back Squats (65/95) Box step ups w/ Dumbell (35/50) Hand Stand Push ups (1 stric

Monday June 17, 2024

Skill 40 GHD’s/TTB OR 60 Jack knives 5-rep Max OH Squat WOD “The Chief” Max rounds in 3 minutes of: 3 power cleans(95/135) 6 push-ups 9 air squats *Rest 1 min. Repeat for a total of 5 cycles.

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