workouts

Skill / Strength / Work-Up Work on getting upside down (Pike up to Hand Stand Walk) WOD 12 min AMRAP20 Alt. DB/KB Hang Snatch (50/35)10 ...

MONDAY: Handstands, DB/KB Hang Snatches & BurpeesTUESDAY: Overhead SquatsWEDNESDAY: Turkish Get-Ups, Running & Push-UpsTHURSDAY: Biking, Pull-Ups, Air Squats & Sit-UpsFRIDAY: Shoulder-to-Overhead, Deadlifts & Box JumpsSATURDAY: ...

WOD “Roy”5 Rds For Time-15 Deadlifts (225/155)20 Box Jumps (24″/20″)25 Pull Ups

WOD 30 min AMRAP400 m Run20 Alt. Rev. Lunges20 KB Sumo Deadlift High Pulls20 Sit Ups

Skill / Strength / Work-Up Movement Prep WOD 20 min AMRAP50 Double-Unders10 Thrusters (95/65)10 Bar-Facing Burpees

Skill / Strength / Work-Up Movement Review (Points of Performance) WOD “CrossFit Total”1 RM Strict Press1 RM Back Squat1 RM Deadlift*Must be completed in that ...

Skill / Strength / Work-Up Rope Climbs WOD 10 min AMRAP5 DB Overhead Squats (R)10 Weighted Step-Overs5 DB Overhead Squats (L)10 Weighted Step-Overs

Skill / Strength / Work-Up Extended Warm-Up / Movement Prep WOD 15 min EMOMMin1- Push UpsMin2- R. KB SwingsMin3-Highest Level Upper-Body Pulling Movement (Bar/Ring Rows ...

Skill / Strength / Work-Up Barbell cycling for Hang Clean WOD 5 Rds For Time-200 m Run/Row10 Hang Cleans10 Front Squats

MONDAY: Run/Row, Hang Cleans & Front SquatsTUESDAY: Push-Ups, R. KB Swings & Upper-Body Pull (Jumping Pull-Ups to BMU)WEDNESDAY: Rope Climbs, DB Overhead Squats & Weighted ...