workouts

WOD “TK”20 min AMRAP8 Strict Pull-Ups8 Box Jumps (36″/30″)12 A. KB Swings (70/53)

Skill / Strength / Work-Up Movement Prep WOD 10 min AMRAP50 Double-Unders10 Strict Press (50% of BW) Finisher Tabata – Hollow Hold

Skill / Strength / Work-Up Movement Prep WOD “Nasty Girls”3 Rds for Time:50 Air Squats7 Muscle-Ups10 Hang Cleans (135/95) *20 min time cap

Skill / Strength / Work-Up 10 min EMOMx3 Deadlift WOD 5 Rds for Time:10 Box Jumps (24/20)5 Renegade Rows (50/35)1 min REST

Skill / Strength / Work-Up 10 min EMOM1) GHD Sit-Ups2) 5 Arnold Curl & Press WOD “20.1”10 Rds for Time:8 Ground to Overhead (95/65)10 Bar ...

Skill / Strength / Work-Up Movement Prep WOD 20 min AMRAP20 Wall Balls (20/14)15 Toes-to-Bar10/8 Cal Bike

MONDAY: Wall Balls, Toes-to-Bar & BikingTUESDAY: GHD Sit-Up, Arnold Curl & Press, “20.1” – Ground-to-Overhead & Bar-Facing-BurpeeWEDNESDAY: Deadlift, Box Jump & Renegade RowTHURSDAY: “Nasty Girls” ...

WOD “Coe”10 Rds for time:10 Thrusters (95/65)10 Ring Push-Ups

Skill / Strength / Work-Up Movement mobility and prep WOD “Isabel”30 Snatches (135/95) *8 min time cap**Last performed in class on March 17, 2022

Skill / Strength / Work-Up Ring Muscle Up Progression/Practice WOD 16 min EMOM for reps1) Ring Muscle Up2) Double-Under3) Sit-Up4) REST