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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 Band y-raises
    45 sec Squat sit

    OH Squat:
    Find heavy 2RM
    Then
    3x6 @80-85% of above load

    WOD

    AMRAP in 15 min
    Run 400m
    25 Wallballs 20/14
    25 Box jumps 24/20


    [1] => SKILL

    3 Rounds
    10 Good mornings
    10 Hip thrusts

    Romanian DL:
    5x5 @65-70% of DL max

    WOD

    2 Rounds
    30 Pull-ups
    60 KB Swings 24/16
    150 DUs


    [2] => SKILL

    3 Rounds
    5 Split land
    5 Pause P. Presses
    5 Split jerks

    Jerk:
    1 rep EMOM for 12 min @75%+

    WOD

    3 Rounds
    In 90 seconds

    10 Burpees
    Row max Cal

    Rest 90 sec

    [3] => SKILL

    10 Band pull-aparts
    10 Band str arm pulldowns

    Bent-over row:
    5x10 @moderate load

    WOD

    With a Partner
    AMRAP in 16
    Ski 30 Cal
    15 P. Snatches 115/75
    15 TTB
    15 Pistols
    [4] => SKILL

    3 Rounds
    5 Push-up to down dogs
    10 Calf raises

    Sled push
    Work up to the heaviest
    50 feet you can get

    WOD

    4 Rounds
    20 on, 10 off
    Bike (Cal)
    HSPUs/Push-ups
    P. Cleans 135/95
    Sit-ups

    [5] => - )

    SKILL

    3 Rounds
    10 Band y-raises
    45 sec Squat sit

    OH Squat:
    Find heavy 2RM
    Then
    3x6 @80-85% of above load

    WOD

    AMRAP in 15 min
    Run 400m
    25 Wallballs 20/14
    25 Box jumps 24/20


    See Full Week
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