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  • Todays WOD

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

    DB BENCH PRESS 10-12
    :30 SEC REVERSE PLANK HOLD

    WOD
    x2

    4 MIN AMRAP
    8 PUSH PRESS
    8 CAL BIKE

    *rest 3 min

    4 MIN AMRAP
    8 P SNATCHES
    40 DUBS

    *rest 3 min


    [1] => SKILL/STRENGHT

    CALF RAISES x 20-25
    LANDMINE FRONT LOADED RDL 15-20 reps

    WOD - 6 ROUNDS FOR TIME

    250 M SPRINT (building)
    :30 AIR SQUATS
    2 min rest
    *if you have a weight vest, wear it [2] => SKILL/STRENGTH

    :30 GOBLET WALL SIT
    100 FT SUITCASE CARRY (R)
    :30 GOBLET WALL SIT
    100 FT SUITCASE CARRY (L)

    WOD - 6 ROUNDS FOR TIME

    8 TTB
    6 BAR FACING BURPEES
    4 SQUAT C&J [3] => SKILL/STRENGTH

    8 kB windmill per side
    8-10 wide grip pull up
    *ub. Use assistance

    WOD

    3 sets
    :90 row
    :90 rest
    :60 row
    :60 rest
    :30 row
    :30 rest [4] => SKILL/STRENGHT

    4X5 FRONT SQUAT @70%

    WOD - FOR TIME

    *800 M RUN BUY-IN

    4 ROUNDS
    8 BOX JUMP OVERS
    8 PULL-UPS
    8 DEVIL PRESS

    *800 M RUN CASH-OUT

    [5] => )

    SKILL/STRENGTH

    :30 GOBLET WALL SIT
    100 FT SUITCASE CARRY (R)
    :30 GOBLET WALL SIT
    100 FT SUITCASE CARRY (L)

    WOD - 6 ROUNDS FOR TIME

    8 TTB
    6 BAR FACING BURPEES
    4 SQUAT C&J

    See Full Week
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