Friday

WOD: We will be going over movements and strategy for Saturday's Throwdown.

         For those who are unable to make it on Saturday, I'll have a WOD for you.

Thursday

Max Height Box Jump
Broad Jump for Distance
Plate Hold for Time
Handstand Hold for Time
Max Double Unders in Minute
Max Situps in Minute
Max Push-Ups in Minute


WOD: for 12 min

• Even Minute - 5 Power Cleans
• Odd Minute -5 Burpees

WOD:  

·  Deadlift x 6

·  Barbell row x 6

·  Power Clean x 6

·  Front loaded reverse stepping lunge x 6

·  Split Jerk x 6 - alternating legs

·  Rest 3 min, and repeat 3 times

Tuesday

WOD: for Time

             800m Run
             50 Wall Balls
             400m Run
             25 Pull-Ups
             200m Run
             50 Squats

There's a right way & a wrong way...

             

Monday

WOD:  take 15min to work on HEAVY Thrusters

                                 then...

5 Rounds for time of:

5 Deadlifts 
25 Hollow Rocks

Weight for the DL is 75% of your 1RM