workouts

Skill / Strength / Work-Up Movement Prep WOD 20 min EMOM[1 min each]Box Jumps (24″/20″)Sumo DL High Pull (53/35 KB)Wall Balls (20/14)REST

Skill / Strength / Work-Up Movement Prep WOD 12 min AMRAP5 Pull-Ups10 Push-Ups15 Air Squats200 m RunThen..3 min RESTThen…12 min AMRAP5 Pull-Ups10 Push-Ups15 Air Squats200 ...

Skill / Strength / Work-Up Movement Prep WOD 5 RFT:40 Double-Unders10 Dips1 Rope Climb1 min REST *18 min time cap

Skill / Strength / Work-Up Mobility & Movement Prep WOD “Isabel”For time-30 Snatches (135/95) *7 min time cap

MONDAY: SnatchesTUESDAY: Double-Unders, Dips & Rope ClimbsWEDNESDAY: Pull-Ups, Push-Ups, Air Squats & RunningTHURSDAY: Box Jumps, Sumo DL High Pull & Wall BallsFRIDAY: Back Squats, Hollow ...

WOD “Zachary Tellier”For Time-10 Burpees 10 Burpees25 Push-Ups 10 Burpees25 Push-Ups50 Lunges 10 Burpees25 Push-Ups50 Lunges100 Sit-Ups 10 Burpees25 Push-Ups50 Lunges100 Sit-Ups150 Air Squats

Skill / Strength / Work-Up Movement Prep WOD 20 min EMOM1) GHD Sit-Ups2) Box Jumps3) Toes-to-Bar4) DB Hang Snatch (70/50) *timed test will determine target ...

Skill / Strength / Work-Up 5 Back Squats (@ level-up weight)2 min REST10 Back Squats2 min REST15 Back Squats WOD w/ partner*15 min AMRAP100 Cal ...

Skill / Strength / Work-Up Movement Prep & Mobility WOD “Grace”For time-30 Clean & Jerks (135/95) *2 heats. 7 min time cap. Cheer someone on!!

Skill / Strength / Work-Up Movement Prep WOD 30 min AMRAP800 m Run25 Pull-Ups50 Push-Ups75 Air Squats(Partition pull-ups, push-ups, & air squats as needed)