Todays WOD

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

Array
(
    [0] => SKILL/STRENGTH



E2MIN x 10 min



2 - 4 Strict Pull Ups + 5 Kip Swings + 3-5 Kipping Pull Ups 



Scaled: 5 Tempo Inverted Rows + 5 Regular inverted Rows



WOD



18 Min Amrap

6 Devil Presses

10  Burpees Over the DBs

10 Toes To Bar

12 Cal Bike
    [1] => SKILL/STRENGTH



EMOM x  12

8-10 Toes To rings

20 Shoulder Taps

100 ft Pec Stick Walk

4 Wall Walks w/ a 3 sec pause at the top

WOD



4 Rounds

10 Wall Balls (#20/25)

8 Burpees

8/10 Cal Bike SPRINT

Rest 3 min
    [2] => SKILL/STRENGTH



4 Sets

Strict Press x 5

20 DB Death March



WOD



21-15-9-15-21

Cal Row

American Kb Swings

* 2 Rope Climbs / 3-4 Strict Pull ups btwn Sets
    [3] => SKILL/STRENGTH



4 sets

Front Squat  x 8

40 Sec Hollow Hold



WOD



E3MOM x 15

20 Double Unders

50 Ft Dual KB/Db front rack lunges

8 HSPU 

4 Strict Pull Ups
    [4] => SKILL/STRENGTH



Inversion Practice x 20 min

Get comfortable being Upside down



Donkey Kicks / Kick Up to wall / HS hold against the wall/ HSPU negatives



WOD



6 MIN AMRAP

10 Cal Bike

6 P Snatches



rest 3 min



6 MIN AMRAP

10 cal Ski

6 OHS
    [5] => 
)

SKILL/STRENGTH

4 sets
Front Squat x 8
40 Sec Hollow Hold

WOD

E3MOM x 15
20 Double Unders
50 Ft Dual KB/Db front rack lunges
8 HSPU
4 Strict Pull Ups