Daily WOD

Tuesday’s WOD

Tuesday Skill Weighed box step up 5×5 (each side) WOD 15 min AMRAP 250m row 10 front squats 115/85 10 hspu

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Monday’s WOD

Monday Skill Dead lift w/ 3 sec pause mid knee 5×4 WOD 4 rds for time of 20 pull ups 20 v ups 20 wall balls 20 double unders

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Saturday’s WOD

Saturday WOD For time w/ partner 1 mile run (both partners) 100 slam ball rotation passes (50 each direction) 1 mile run 100 slam ball thruster passes

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Friday’s WOD

Friday Skill Sumo Dead Lift 5×3 WOD 5 min amrap burpee box jumps 3 min break 5 min amrap air squats

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Thursday’s WOD

Thursday Skill Kipping pull ups 15 mins practice WOD For time 100 hr push ups 80 sit ups 60 double unders 40 k2e

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Tuesday’s WOD

Tuesday Skill Front squat 5×3 WOD 14 min AMRAP 10 Russian swings 53/35 10 c2b pull ups 10 KB push press (5 each side) 53/35 10 v-ups

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Saturday’s WOD

Saturday WOD 3 rds for time w/ partner 400m plate carry 45/25 20 wall climbs 20 push jerk 115/85 20 OHS 115/85

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Friday’s WOD

Friday Skill Snatch Review then find 2rm WOD Back squats 10 mins to find 1rm then 4×3 at 80% of 1rm finisher 100 sit ups

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