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  • Todays WOD

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

    3 SETS

    Lateral Raise x 10-12
    Upright Row x 8-10 (bar or KB)

    WOD

    1:00/1:00 Rest x 10 sets
    5 Wall Ball
    5 Box Jump 30/24
    5 Wall Ball
    Max Burpee [1] => SKILL/STRENGTH

    3 Rounds
    10-12 hanging med ball raise
    8-10 ab wheel roll outs

    WOD

    EMOM x 20 Min
    20 Box Jumps
    15-20 pull ups
    10-12 Cal AB
    15 Hang Cleans [2] => SKILL/STRENGTH

    Back Squat
    10 @ 2121, @ 60% week 4
    3x5 @ 80% @ 33X1
    10 @ 2121, @ 50%

    WOD

    8 Min Amrap:
    10 Renegade Row
    10 Burpee DL
    100 Ft Farmer Carry [3] => SKILL/STRENGTH

    3 Sets
    6-8 Weighted Chin Ups
    Rest :30
    Wall Walk to a 30: Sec hold
    Rest :30

    WOD

    6 Rounds
    12 Cal Row
    8 DB Snatch (R)
    12 Lat Burpees over the DB
    8 DB Snatch (L) [4] => SKILL/STRENGTH

    4 sets
    8 Half kneeling KB Press per arm
    :30 Dragon Flag Hold

    WOD

    10 to 1 / 1 to 10
    Toes To Bar
    Wall Balls [5] => )

    SKILL/STRENGTH

    Back Squat
    10 @ 2121, @ 60% week 4
    3x5 @ 80% @ 33X1
    10 @ 2121, @ 50%

    WOD

    8 Min Amrap:
    10 Renegade Row
    10 Burpee DL
    100 Ft Farmer Carry

    See Full Week
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