WOD….”Peaks and Valleys”
****Strength**** Snatch 2-2-2-2-2 Progressive Loading “Peaks and Valleys” 21-15-9 RFT: -Pull Ups -Push Ups -Sit Ups THEN: 9-15-21 RFT: -Burpees -Mt. Climbers -Squats
Rest Day!
Rest up and be ready for another week of fun!
WOD….”Cotton Top’s Revenge”
“Cotton Top’s Revenge” 4 Rounds: -400 Run -10 Toes to Bar -20 OH Plate Lunges 45#/25# -10 Push Ups(hand release) Cash Out: -50 Crunchy Frogs -25 Pulse Ups -25 Scissors
WOD….”Time Keeps on Slippin’, Slippin’”
****Strength**** Snatch Balance 2-2-2-2-2 Progressive Loading “Time Keeps on Slippin’, Slippin’” -30 Knees to Elbow -30 Wall Balls 20#/14# -30 Bench Press -30 GHD Sit Ups -30 Chin Ups ...
WOD….”Tabata Time”
****Skill**** Timed L-Sits…use bar, parallettes or rings “Tabata Time” 8 Rounds each movement: – Ring Push Ups – Row(meters) -Double Unders
WOD….”See Spot Run”
****Strength**** Back Squats 3-3-3-3-3 Progressive Loading “See Spot Run” 7 Rounds: -200m Run -9 Overhead Squats 95#/65# -9 Pull Ups
WOD….”The Pit”
****Strength**** Snatch 2-2-2-2-2 Progressive Loading “The Pit” 1:30 AMRAP each movement :30 rest between each movement -Thrusters 75#/45# -Box Jumps 20″ -KB Swings 53#/35# -Burpees *You are scored on ...
WOD….”Double Up”
“Double Up” 5 Rounds: -6 Pull Ups -12 Overhead Plate Lunges 45#/25# -24 Double Unders
WOD…”Running Down a Dream”
“Running Down a Dream” 5 Rounds: -200m Row -20 Jumping Squats -15 Push Ups(C2G) -10 Sit Ups(Straight Leg) Cash Out: Sled Push 5x20m
