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  • Todays WOD

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

    4 SETS

    DB bench press x 12 @ 2211
    Strict pull up x 6 @ 2121

    WOD

    E 4 min x 5 rounds:

    20/14 cal bike
    10 Bar Facing Burpees
    5 thrusters 135/95 [1] => SKILL/STRENGTH

    EMOM x 12

    Hanging hamstring MB curl x 8-10
    Bear hug walking lunge
    Rotating plank x 10

    WOD

    AMRAP 12:

    500 m ski
    25 heavy kb swings [2] => SKILL/STRENGTH

    3 SETS

    BB sup Bent Over Row x 8 (Heavy-ish) @3111
    3 Turkish Get-Ups per side

    WOD

    8 ROUNDS W A FRIEND

    10 Db Snatches
    10 Toes to Bar
    10 Handstand Push-Ups
    * Alternate movements/aim for unbroken sets [3] => SKILL/STRENGTH

    3 SETSS
    Landmine RDL x 15
    Half Kneeling KB press x 10 per side

    WOD

    20 min EMOM
    15 Double unders
    3 Wall Balls
    2 Strict Pull-Ups
    *Complete all movements in 1 minute [4] => SKILL/STRENGTH

    4 sets
    Seated Box Jumps x 8
    Reverse Flies x 12
    Russian Twists x 20

    WOD

    4 ROUNDS

    500 M ROW/ SKI
    50ft OH Lunges
    8 Burpees Over the DB
    50ft OH Lunges [5] => )

    SKILL/STRENGTH

    3 SETS

    BB sup Bent Over Row x 8 (Heavy-ish) @3111
    3 Turkish Get-Ups per side

    WOD

    8 ROUNDS W A FRIEND

    10 Db Snatches
    10 Toes to Bar
    10 Handstand Push-Ups
    * Alternate movements/aim for unbroken sets

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