Strength Deadlift 3×3 85%/90%/95% Skill Bar Muscle-up Progressions Lets try to have a solid 20 minutes of work for this part of the class. WOD 12 Minute AMRAP -2 Muscle-ups […]

Strength/Flexibility ROMWOD WOD: 36-24-18-12-6 Wallball with 30/20 pound Slamball KBS 53/35 Mandatory 5 min break 500m Row 5 Burpees 400m Run 10 Burpees 300m Row 15 Burpees 200m Run 20 […]

Strength Front Squat 5×5 Progressive Loading Try to finish as heavy as possible for the final set. Warm up the legs for the WOD. WOD -5 Squat Cleans 85% of […]

“GLEN” 30 Clean & Jerks 135/95 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees

Thursday Strength Shoulder Press 5×3 85% 10-15min Rope Tech & Practice WOD 15min AMRAP 5 Toes 2 Bar 10 Deadlift 175/135 5 Box Jumps 30/24 Extra Credit Tababata AB Work

Strength Bench Press 3×20 95-135/45-35 Goal is do the reps unbroken, choose weight accordingly. WOD 8 Rounds 200m Run 5 Burpees 10 Pull-ups 15 Push-ups 20 Sit-ups