Monday: WOD: “Miami” EMOM: 10 MIN 2 Complexed of: Squat Clean/ Split Jerk 7 DL (135/95); 5 HC 3 STOH; 50 DU 7R4T Tuesday: WOD: “George Clooney” min 0-3:Run 400 min 3-4: Burpees min 4-5: Wall Balls min 5-6: Pull Ups score = total reps Wednesday: WOD: “Making Waves” 9-15-21 Reps …For Time… HSPU; Box …
Monday: WOD: “Nancy” 400M Run 15 OHS(95/65) 5R4T Tuesday: WOD: 10 Thrusters (95/65) 10 Hang Cleans (95/65) 10 Box Jumps (24/20) 5R4T Wednesday: WOD: EMOM: Deadlift/Push Up Then Max Effort 1k Row and 1 mile Run Thursday: WOD: UP CHIT CREEK 12 REPS IN 1 MIN BURPEES/ 1 MIN ROW 12 REPS IN 1 MIN …
Monday: EMOM: 8 MIN 3-BS 400 Meter Run/ 30 Deadlifts 300 Meter Run/ 20 Power Cleans 200 M Run/ 10 Snatches Tuesday: WOD: 30/27 Cal Ski/Row (alt.) 20 Situps 10 Burpees 4R4T Wednesday: 4-Min to complete 4-10 m lunges/ max effort TTB/ 1Min Rest 3 Min to complete 3- 10 m lunges/ max effort HSPU/ …
Monday: WOD: Tabata Deadlift Burpees Box Jumps (24″/20″) TTB rest 1 min Tuesday: WOD: Pullups/WallBalls (20/14) 5-10 reps 10-20 reps 15-30 reps 20-40 reps 25-50 reps for time Wednesday: WOD: 1 Squat Cleans: Men’s 125 / Women’s 85# 1 Push Up 15 min AMRAP, Increasing by 1 rep each round Thursday: WOD: “Lieutenant Dan” 200M …