WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –
WOD:
EMOM for 15mins
1 back squat 80-100+%
–
Teams of 2-
10 rounds for time of:
(5 each)
25 Cal Row
20 Kettlebell Snatches 35/53 (10/10)
15 Burpees
5 Muscle ups
–partner A does one round then partner B does one round the partner A does one round etc etc
–
Extra Credit
4 rounds NFT-
20-25 heavy Russian swings
10 each leg KB/DB step ups
Open* gym hours-5am-7am
9am-10am
Noon-1pm
4:30-7:30pm
* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work
–
Open Gym Skill:
Pick a weakness skill to work for a minimum of 10mins
Example-
Doubleunders • handstands • kipping • muscle ups • etc etc etc
–
Open Gym WOD:
Repeat a workout you missed
OR
A low, slow 2000m row plus ROMWOD
WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –
WOD:
Every 2mins:
10 each leg weighted pistol or pistol practice
–
For time
10 rounds
12/15 cals assault bike
20 air squats
10 handstand push ups
–
Extra Credit
For time-
10 legless rope climbs (15ft)
*scale: less height, use legs, 5:1 rope get ups
WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –
WOD:
Work up to a 1RM power clean
–
For time-
4 rounds of:
15 toes to bar
50 double unders
10 front squats 105/155
–
Extra Credit
4 rounds NFT-
10-15 barbell roll outs
10-15 supermans
WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –
WOD:
Work up to a 1RM power snatch
–
“Isabel”
For time:
30 power snatches 95/135
(6min cap)
–
Extra Credit
EMOM 5mins
3-5 strict chest to bar*
-immediately followed by-
EMOM 5mins
5-10 strict ring dips
*scale as needed*
