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  • Todays WOD

    Array
    (
        [0] => Monday
        [1] => Tuesday
        [2] => Wednesday
        [3] => Thursday
        [4] => Friday
        [5] => Saturday
    )
    
    Array
    (
        [0] => SKILL

    3 Rounds
    10 Reverse flyes
    10 Band straight arm pulldowns

    Bent-over row:
    6x8 @moderate load, ascending

    WOD

    With a Partner
    AMRAP in 18 min
    21 Burpees
    15 TTB
    Row 9 Cal

    Split up reps as desired



    [1] => SKILL

    3 Rounds
    10 Y-Raises
    5 Sots presses

    EMOM for 10 min
    3 P. OH Squats @65-75%

    WOD

    4 Rounds
    In 1 min
    Bike 11/9 Cal
    11 Thrusters 95/65

    Rest 2 min between rounds




    [2] => SKILL

    Double under Skill work
    ~10 min

    WOD

    AMRAP in 16 min
    8 Dips
    13 Deadlifts 185/125
    30 DUs

    Start from the top or the bottom



    [3] => SKILL

    3 Rounds
    6 H. P. Cleans
    6 Tall Cleans

    EMOM for 10 min
    2 S. Cleans @65-75%

    WOD

    3 Rounds
    20 Box jumps 24/20
    10 HSPUs
    20 Sit-ups
    20 DB Snatches 50/35

    [4] => SKILL

    3 Rounds
    10 SA Presses with I/E rotation
    5 Bench dips

    Bench press:
    2x8 @72-75%
    2x6 @77-80%
    2x4 @82-85%

    WOD

    For Time
    150 Wallballs 20/14

    OTM
    6 Pull-ups or 3 strict pull-ups

    Option 2:
    Scale down to 100 WBs


    [5] => - )

    SKILL

    3 Rounds
    10 Y-Raises
    5 Sots presses

    EMOM for 10 min
    3 P. OH Squats @65-75%

    WOD

    4 Rounds
    In 1 min
    Bike 11/9 Cal
    11 Thrusters 95/65

    Rest 2 min between rounds




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