Daily WOD

Thursday’s WOD

Thursday L2 Skill Deficit Dead lift 5×5 WOD 4 rds for time of: 400m run 20 russian swings 70/53 15 C2B pull ups 10 HSPU

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Wednesday’s WOD

Wednesday L1 WOD Back squat 4×6 Press 4×6 Dead Lift 4×6 L2 Skill NONE WOD 30 min AMRAP 500m row 15 t2b 15 s2oh 95/65 15 mat nasties each side concept 2 rowing wod: Short 5000m with rate changes every 1000m: 25-22-25-28-25 Row a 5000 meter piece at a sustainable intensity, varying your stroke rate…

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Tuesday’s WOD

Tuesday L2 Skill C2B pull ups 5×5 WOD 16 min EMOM Even 5 power clean 175/105 Odd 12 wall ball 20/14

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Monday’s WOD

Monday L1 WOD “Jackie” 2k row 50 thrusters empty bar 30 pull ups L2 Skill Push Press 5×5 WOD 21-15-9 Dead lift 225/155 burpee box jumps 24/20 concept 2 rowing wod: Short 5 x 500m / 2 min easy Row five 500 meter pieces. Row for two minutes at light pressure between each 500. Medium…

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Sunday’s WOD

Sunday L2 Skill push ups 5×20 WOD For time 21 thrusters 115/85 400m run 18 thrusters 400m run 15 thrusters 800m run

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Saturday’s WOD

Saturday L1 WOD 3rds for time of 400m run 5 burpees 10 pull ups 20 Russian swings 53/35 L2 WOD For time w/ partner 50-40-30-20-10 cal row each partner 2 holds plank Every time plank breaks while rowing add 10 sec to time then partner “Diane” 42-30-18 Dead lift 225/155 HSPU

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Friday’s WOD

Friday L1 WOD 16 min e2mom Row 250 20 push ups L2 Skill Front squat 5×6 WOD “Fight Gone Bad” 3rds of Wall balls 20/14 SDHP 75/55 Box jump 24/20 push press 75/55 row calories 1 min rest

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Thursday’s WOD

Thursday L2 Skill Press 5×6 WOD 16 min EMOM even – 5 hang power snatch 115/75 odd – 100m row sprint

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Wednesday’s WOD

Wednesday L1 WOD Front squat 4×3 Sumo dead lift 4×3 Push press 4×3 15 mins each L2 Skill None WOD 30 min amrap 5 wall climbs 10 burpee box jumps 24/20 15 k2e 20 American swings 53/35 30 double unders concept 2 rowing wod: Short 3 x 5 min / 3 min easy Row three…

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Tuesday’s WOD

Tuesday L2 Skill Sumo Dead Lift 5×6 WOD 5 rds for time of 5 power cleans 135/95 5 push press 5 back squat 15 sit ups

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