The WOD's
WOD: Friday
WOD: Thursday
Five rounds:
15 Shoulder to Overhead (Fat Bar)
100m Farmers Carry
*Try to match last time – results.
*No rest between movements. Rest as necessary between rounds.
*Choose a load for each movement that allows for an unbroken yet challenging effort. You may increment from round to round.
WOD: Wednesday
WOD: Tuesday
WOD: Monday
A. Build to a heavy Muscle Clean + Power Clean + Clean
*Discard the Muscle Clean once it becomes limiting, then the power clean until you end with the clean only.
*Be incremental with your approach. Perform a minimum of 5 sets at each stage of the progression.
B. Max reps “perfect” Burpees in 5 min.
*”Perfect” is defined as no snaking on the entry or exit, feet brought into an athletic position on the stand up and of course – full range of motion!
WOD: Saturday
WOD: Friday
WOD: Thursday
WOD: Wednesday
A. EMOM x 10: 2 x Gymnastics Pull
*Pick the hardest movement you can maintain.
B. For time:
10 Pull-ups
Run 200m
10 Pull-ups, 10 Push-ups
Run 200m
10 Pull-ups, 10 Push-ups, 10 Squats
Run 200m
10 Pull-ups, 10 Push-ups, 10 Squats, 10 Burpees
Run 200m
10 Pull-ups, 10 Push-ups, 10 Squats, 10 Burpees
Run 200m
10 Pull-ups, 10 Push-ups, 10 Squats
Run 200m
10 Pull-ups, 10 Push-ups
Run 200m
10 Pull-ups