Daily WOD

Thursday’s WOD

Thursday Skill RDL 5×4 WOD 5 min amrap row for calories 2 min break 3 min amrap russian swings 70/53 2 min break 1 min amrap sit ups

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Wednesday’s WOD

Wednesday Skill Cuban Press 4×15 WOD “Cindy” 20 min amrap 5 pull ups 10 push ups 15 air squats

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Tuesday’s WOD

Tuesday Skill Front Squat 5×4 WOD 3rds for time of 3 bear complex 135/95 15 burpees 15 sit ups

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Monday’s WOD

Monday Skill Sn Gr Press 5×4 WOD 20 min EMOM even- 5 dead lifts 275/205 odd – 10 wall balls 20/14

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Saturday’s WOD

Saturday WOD for time w/ partner 150 OH weighted lunges 45/25 150 C2B pull ups 150 russian swings 70/53 800m run

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Friday’s WOD

Friday Skill Back Squat 5×2 WOD for time 50 slam balls 400m run 50 DB sn 40/25 (25 each side) 800m run

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Thursday’s WOD

Thursday Skill Bench Press 5×2 WOD 5 rds for time of 15 thrusters 95/65 15 k2e 15 burpees

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Wednesday’s WOD

Wednesday Skill Pendlay Rows 5×4 WOD 16 min AMRAP 10 strict pull ups 10 v ups 10 American Swings 70/53

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Tuesday’s WOD

Tuesday Skill Push Press 5×2 WOD “Boat Race” 3rds for time of 500m row 400m run

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Monday’s WOD

Monday Skill Block Sumo Dead Lift 5×2 WOD 30-20-10 Front Squat 115/85 HR Push Ups Ring Rows

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