workouts

Skill / Strength / Work-Up Movement Prep WOD 7 RFT:1 Rope Climb5 Strict Press (@ 40% BW)15 Back Squats (@ 40% BW) *15 min time …

MONDAY: Rope Climb, Strict Press & Back SquatTUESDAY: Coach Nancy’s Birthday WOD – Double-Under, Hang Clean & Wall BallWEDNESDAY: Push-Up, Alt. Russian KB Swing, Toes-To-Bar …

WOD “Dork”6 Rds For Time:60 Double-Unders30 A. KB Swings (53/35)15 Burpees

Skill / Strength / Work-Up Movement Prep WOD 20 min AMRAP5 Highest Level Upper-Body Push (Mod. Push Ups up to Handstand Push Ups)10 Alt. Goblet …

Skill / Strength / Work-Up Movement Prep WOD 15 min AMRAP30 Double-Unders10 Ring Dips5 Devil’s Press (50/35)

MONDAY: Double-Under, Ring Dip & Devil’s PressTUESDAY: “DT” – Deadlift, Hang Power Clean & Push JerkWEDNESDAY: Upper-Body Push (Modified Push-Up up to HSPU), Alt. Goblet …

WOD “Jordan”For Time:100 A. KB Swings (53/35)100 Sit Ups100 Push Ups100 Air Squats

Skill / Strength / Work-Up 10 min EMOM1) 5 Front & Side Raises2) 10 Overhead Tricep Extensions WOD 12 min AFAP30 Double-Unders2 Overhead Squats (95/65)30 …

Skill / Strength / Work-Up Handstand Walk Progression WOD 15 min AMRAP1 Bear Crawl Loop15 DB Thrusters (50/35)10 Strict Pull-Ups

Skill / Strength / Work-Up Deadlift10 min EMOMx6 reps WOD 15 min EMOMCal SkiCal RowCal Bike*Teams of 3+ for total calories as a team**Two scores: …