top of page
Search

Tuesday, November 3, 2020

skill

Thrusters 3x8, 2x6


WOD

12 min EMOM

6 Box Jumps

6 Back Squats (95/135)

*** Rest 3 minutes

12 min EMOM

8 front squats (75/115)

8 wall balls


Booty camp/Ab

2 Rounds

3 mins situps with plate press (15/25)

3 mins poppers

3 mins hanging knee ups

ROWVEMBER

1000m row

750m row

500 m row

250 m row


2 min rear between rows








Recent Posts

See All

Friday Fun Day 7/19/24

WARM UP!!! - Partners :30 Med Ball soccer throws :30 Basketball passes :30 Rugby passes (R) :30 Rugby passes (L) :30 Toes to Toes 2 mins Wall Walks Ab Circle PVC WOD 4 min AMRAP 6 HSPU’s 6 Wall Balls

Thursday, July 18, 2024

Warm Up for Testing Thursday Tabata Row/Bike/Ski/Rope-singles or Dubs Tabata Jack Knives 1 min Hole Sit 1 min OH Db carry PVC PVC SNATCH progression 5x5’s at 60-70% WOD 30 Power Snatches (55/75) Then,

Wednesday, July 17, 2024

Warm up 3 Rds Jog 1 lap 20 Push ups 30 jumping jacks 1 min plank PVC PVC Progression Clean n Jerks Whiteboard debriefing Skill Back Squats (50%) 3x6@ :06 sevs each *5 minute rest WOD “GRACE” 30 clean

Comments


bottom of page