workouts

Skill / Strength / Work-Up Handstand Practice/Progression WOD 15 min AMRAP3 Wall Walks (10″)1,000 m Bike

MONDAY: Handstand Progression/Practice, Wall Walks & BikingTUESDAY: Running, R. KB Swings, Sit-Ups, KB Hang Snatches & BurpeesWEDNESDAY: Toes-to-Bar, Snatches & Alt. Rev. LungesTHURSDAY: Push Press ...

WOD “Laura”21 min AMRAP w/ a partner30 Cal Row20 Burpee Over Rower10 Cleans (155/105)

Skill / Strength / Work-Up 10 min EMOM1) “x” GHD Sit-Ups (Reps determined by experience)2) 8 Weighted Good Mornings WOD 21-15-9DeadliftPull-Ups *8 min time cap

Skill / Strength / Work-Up Movement Prep WOD 30 min AMRAP800 m Row/Run30 R. KB Swings15 Goblet Squats

Skill / Strength / Work-Up Front Levers Progression/Practice WOD 6 RFT:200 m Run10 Air Squats10 Push-Ups10 Sit-Ups *15 min time cap

Skill / Strength / Work-Up Movement Prep WOD 15 min EMOM for Total Reps of Each[:40 On / :20 Off]1) Double-Unders2) Toes-To-Bar3) Dips

MONDAY: Thrusters & RunningTUESDAY: Double-Unders, Toes-to-Bar & DipsWEDNESDAY: Front Levers, Running, Air Squats, Push-Ups & Sit-UpsTHURSDAY: Row/Run, R. KB Swings & Goblet SquatsFRIDAY: GHD Sit-Ups, ...

WOD “Glen” – Partnered WODFor time:30 Clean & Jerks (135/95)1 mile Run10 Rope Climbs (15 ft)1 mile Run100 Burpees

Skill / Strength / Work-Up 6 Rds:Every 2 minutes-x4 Overhead Squats – Building WOD 5 Rds for Time:200 m Run10 Overhead Squats (75% of last ...