workouts

Skill/Strength: Make up Test API and/or flexibility. If both are done complete WOD. WOD:17 min AMRAP 400m Run 15 Hang Snatch 95/65 20 backrack rev ...

Skill/Strength: Flexibility TestWOD:Rings Test

Skill/Strength:Squat Endurance testWOD:Tabata Push ups Sit ups Dubs

WOD:API Test

Preview of workouts for the week of 7/26/2021 Monday 7/26: API Test Tuesday 7/27: Tabata, Push ups, Sit ups, Dubs Wednesday 7/28: Rings Test Thursday ...

Skill/Strength: 10 min EMOM 25s support hold 5 dips 3 MU’s (If they have 1 strict they can kip) WOD: 4RFT 10 Bar over burpees ...

Skill/Strength: Work up in weight, and additional front rack mobility WOD: 9-15-21 Thruster 95/65 Cal bike/row

Skill/Strength: 2×15 Backsquats at sqt end test, if not at that level challenging weight for 15 WOD: “Nicole” 20min AMRAP 400m run Max pull ups

Skill/Strength: Bottom of squat hold, 4 min 4×5 (5311) OHS with PVC, or BB, depending on your ability.  Move closer to wall WOD: 5 rounds ...

Skill/Strength:Cycling box jumps, and push pressWOD: EMOM BJ  PP Burpee 4 rounds goal reps needed+3