workouts

Skill / Strength / Work-Up Extended Lower-Body/Run Prep & Squat Work-Up WOD 20 min AMRAP400 m Run10 Ring/Bar Rows20 Back Squats

MONDAY: Running, Ring/Bar Rows & Back SquatsTUESDAY: Handstand Holds, R. KB Swings & Burpee-Box-Jump-OversWEDNESDAY: Dips, Bottom of Squat Holds (OHS), BB Floor Press, Sit-Ups & ...

WOD “Rankel”20 min AMRAP6 Deadlifts (225/155)7 Burpee Pull-Ups10 A. KB Swings (70/53)200 m Run

Skill / Strength / Work-Up Movement Prep & Pre-WOD Mobility WOD 7 Rounds For Time:200 m Run10 Bench Dips15 Back Squats *25 min time cap

Skill / Strength / Work-Up Hang Clean & Shoulder-To-Overhead Cycling WOD 15 min AMRAP100 m Farmer Carry10 DB Hang Clean & Shoulder-to-Overhead20 Sit-Ups Finisher Scratch ...

Skill / Strength / Work-Up Bench Press5 sets x 4 reps (@ heaviest weight built to in last week’s 5-rep sets) WOD 10 min AMRAP10 ...

Skill / Strength / Work-Up Front Lever Strength Work WOD For Time:2-4-6-8-10-12-10-8-6-4-2BurpeesWall Balls

MONDAY: Front Levers, Burpees & Wall BallsTUESDAY: Bench Press, Deadlifts & Double-UndersWEDNESDAY: Running, Pull-Ups, Push-Ups & Air SquatsTHURSDAY: Farmer Carry, DB Hang Cleans, DB Shoulder ...

WOD MR24 Memorial Workout! Can’t wait to see you there!

Skill / Strength / Work-Up TTB Progression & Double-Under Warm-Up WOD 4 Rds5 min to Complete:25 Double-Unders15 DB Snatches (L)25 Double-Unders15 DB Snatches (R)10 Toes-to-Bar