Tuesday

WOD 

With a running clock 

at the 0:00 AMRAP 5 

15 Cal Row 

10 Toes To Bar

at the 10:00 AMRAP 5 

10 Cal Row 

15 Kettlebell Swings 70#/55# 

at the 20:00 AMRAP 5 

15 Cal Row 

10 Thrusters 95#/65#

marisol nunoz

Monday

Strength
Back Squat 4x6, same weight across

WOD
5 Rounds For Time:*
15 unbroken Dumbbell Push Press 20% of BW in each hand
12 Unbroken Dumbbell Reverse Lunges 20% of BW in each hand (6/side)
9 Unbroken Dumbbell Dead Lifts 20% of BW in each hand - all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds
 

Magdalena wadowska

Friday

WOD
For Time:
21-15-9
Deadlifts 225#/155#
Kipping Handstand Push Ups

Then

ROMWOD
 

Nysa olalde

Thursday

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.

You may also come in and do a nice long ROMWOD.