Tuesday, June 4th
WOD“Omar” 10 Thrusters (95/65) 15 Bar-Facing Burpees 20 Thrusters (95/65) 25 Bar-Facing Burpees 30 Thrusters (95/65) 35 Bar-Facing Burpees ** 17 Minute Cap Cool Down: 4 Rounds Alternating Tabata Push-ups Squats Many people have asked about diet, one of the sites I love the most and I think is a great source of information is: […]
Monday, June 3rd
Strength: Shoulder Press 5×5 @ 80% Buy In: Row 500 M Then: 30 Wall Balls (20/14) 30 Chest to Bar Pull-ups 30 Pistols (alternating legs) 30 KB Swings Cash Out: Run 400 M Cool Down: 20 Walking Lunges 50 Sit-ups
Saturday, June 1st
Partner WOD15 min AMRAP 30 Plate Ground to Overhead (45/25) 30 Burpees, jump to the plate (45/25) 30 Weighted Sit Ups (plates – 45/25) 250m Run with Plate (45/25) – Each partner has 1 plate, split work as needed Cool Down Alternating Tabata – 4 Rounds each Hand Stand Holds Squat Holds
Friday, May 31st
WOD“Fight Gone Bad” 3 Rounds, 1 min at each station Wall Balls (20/14) SDHP (75/55) Box Jumps (20/20) Push Press (75/55) Row for calories 1 min Rest Cool Down: 2 Rounds 50ft Walking Lunges 10 Toes 2 Bar, strict if you can