WODs

max

WOD: Thursday

A. Handstand Practice.

B. 6 min for reps:
200 Double-unders
Max reps HSPU/Push-up

Rest 2 min.

4 min for reps:
150 Double-unders
Max reps HSPU/Push-up

Rest 2 min.

2 min for reps:
75 Double-unders
Max reps HSPU/Push-up

WOD: Wednesday

WOD: Wednesday

A. EMOM x 9:
1. 30 sec. Double-unders
2. 20 sec. Bridge Hold
3. 30 sec Hollow Hold
*This is not a scored component.

B. EMOM x 20:
1. Row 200/180m
2. Rest.
3. Max. 10m Shuttle
4. Rest

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chloe l sit young

WOD: Tuesday

*Happy Birthday to Chloe today!

AMRAP in 20 minutes:
17 Wall Ball 9/6kg
10 Deadlift 70/50kg
6 Bar Muscle-up

WOD: Monday

WOD: Monday

“narF”
9-15-21 reps for time of:
Pull-ups
Thrusters 42.5/30kg
*Extra challenge: For the athletes that were sub 4 last Monday on Fran, your challenge is to complete Narf (for time), then work through as much of Fran as possible in the remaining time before cut off (10 min.) The ultimate goal is to complete both!


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WOD: Saturday

*Please note there is no Yoga session today.
In pairs, for time:
100 DB Snatch 22.5/15kg
100 Partner Facing Burpees
100 Medicine Ball Sit-ups 9/6kg
100m Overhead Walking Lunge 20/15kg

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WOD: Friday

A. EMOM x 10:
1 Snatch
*Build in weight as you go.

B. 30-20-10 reps for time of:
Wall Ball 9/6kg
Flexed Arm Hang (seconds)

WOD: Thursday

WOD: Thursday

A. Turkish Get-up
*Build to a heavy triple.

B. 4 x 400m
*Work:Rest = 1:1

Flyer

WOD: Wednesday

For time:
5 Cleans 100/70kg
10 Box Jumps 30/24″
15 Burpees (over the bar)
4 Cleans
8 Box Jumps
12 Burpees
3 Cleans
6 Box Jumps
9 Burpees
2 Cleans
4 Box Jumps
6 Burpees
1 Clean
2 Box Jumps
3 Burpees

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WOD: Tuesday

Five, 3 minute rounds:
Run 400m
Max reps unbroken Toes to Bar
*Rest 1 minutes between rounds.

Optional Finisher:
Accumulate as much time as possible in the L-sit (5 min.)

Flyer

WOD: Monday

“Fran”
21-15-9 reps for time of:
Thruster 42.5/30kg
Pull-ups