workouts

Skill / Strength / Work-Up Pistol progressions WOD 4 RFT:500 m Bike10 Rev. Lunges15 Plate Ground-To-Overhead

Skill / Strength / Work-Up Double-under progression and prep for run, sumo-deadlift high pull, and sit-ups WOD 20 min AMRAP40 Double-unders20 Sit Ups200 m Run15 ...

Skill / Strength / Work-Up Hang clean technique and work-up in weight WOD 10 min EMOM4 Hang Cleans

Happy Memorial Day!! WOD “Murph”1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile Run *Wear a vest if you’ve got one

MONDAY: Murph – Running, Pull-Ups, Push-Ups & Air SquatsTUESDAY: Hang CleansWEDNESDAY: Double-Unders, Sit-Ups, Running & Sumo-Deadlift High PullsTHURSDAY: Pistols, Biking, Rev. Lunges & Ground-To-OverheadFRIDAY: Overhead ...

WOD “Jack”20 min AMRAP10 Push Press (115/75)10 KB Swings (53/35)10 Box Jumps (24″/20″)

WOD 25 min AMRAP400 m Run20 BB Thrusters20 Sit-Ups20 Slam Balls

Skill / Strength / Work-Up Hang Snatch Technique WOD 12 min EMOM for Reps-Double-UndersHang SnatchesBurpees

Skill / Strength / Work-Up Bar Muscle Up Progressions WOD 3 RFT:200 m Run10 KB/DB Hang-To-Overhead (L)10 Box Jumps10 KB/DB Hang-To-Overhead (R) *12 min Time ...

Skill / Strength / Work-Up Extended Warm-Up and Movement Prep WOD Front SquatsBuild to heavy 3-rep set