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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
    SLRDL x 8 -10 per side
    Seated Single leg lift over the KB x 8-10 per side

    WOD

    4 rounds for time
    12 DB/KB Deadlift (35/50)
    6 DB/KB Hang P. Cleans
    50 ft Front rack DB/KB walking lunges
    40 Double Unders / 60 singles
    *Don't drop the DB's / KB's :)

    [1] => SKILL/STRENGTH

    4 sets
    Supinate B.O Row x 8-10
    Ab Roll Outs x 8-10

    WOD

    16 Min AMRAP:
    30 wall ball
    20 Cal Row
    10 Burpee over Erg [2] => SKILL/STRENGTH

    Back Squat
    3 warm-up sets :90-2 min in between
    5x5 @ 90% week 1 max
    TEMPO 41X1


    5 Rounds
    12/10 Cal row/ ski
    10 Handstand Push-ups
    8 Overhead Squats (95/65)
    *Rest 90 sec btwn rounds [3] => SKILL/STRENGTH

    :40/:20 x 9 Min
    Hollow to arch roll
    Plank Walk Ups
    Grasshoppers

    WOD

    4 Rounds for time
    1 K Bike
    20 KB Snatches
    Rest :60
    [4] => SKILL/STRENGTH

    3 sets
    Inverted Row x 8 @ 4111
    8 Banded Rotation per side

    WOD

    18 min cap
    400m run
    15 pull-ups
    400 m run
    15 pull-ups
    20 box jump-overs
    400 M run
    15 pull-ups
    20 box jump-overs
    30 Dips
    400 M run [5] => )

    SKILL/STRENGTH

    4 sets
    Supinate B.O Row x 8-10
    Ab Roll Outs x 8-10

    WOD

    16 Min AMRAP:
    30 wall ball
    20 Cal Row
    10 Burpee over Erg

    See Full Week
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