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  • 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

    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

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