FUNDAY

Todays WOD will be completed in TEAMS of 2 for TOTAL # of REPS. 1* Team member working at a time.

WOD: Tabata- 8 rounds at each movement of 20 seconds work - 10 seconds rest

• Tire Flips (back and forth)
• Box Jumps (30, 24*)
• Ground to Overhead (155, 105*)
• Man of Fire Burpees

Thursday

WOD: 15min to find a Jerk 1RM

         then  for Time

           
     21-15-9 reps of

• Pull-Ups
• KB Swings (70, 53*)

Wednesday

Due to weather concerns (Please don't freak out people, use your head. It's just Winter, not the end of the World) I'm posting a bodyweight WOD, which can be completed anywhere. Enjoy...

WOD: for 30min complete the following

• 10 Push-Ups - 1st Minute
• 15 Squats - 2nd Minute
• 20 Situps - 3rd Minute

With a visible running clock: 10 Push-Ups on the 1st minute, 2nd minute 15 Squats, 3rd Minute 20 Situps. Continue this sequence until the 30min mark. Therefore you'll complete 10 total sets of each minute.  If you complete 10 Push-Ups in 15sec, you have 45sec to rest before starting on the Squats.

FOCUS

Getting Double Unders Wired

Tuesday

Today we will warm-up and progress into mobility/stability drills. Then we will refine gymnastics movements on the rings.

WOD: Pendlay Rows

                    5.5.5.5

              Box Squats

                    5.5.5.5

Monday

WOD: 5 Rounds for Time of

• 10 Power Snatches (75, 55*)
• 20 Hollow Rocks
• 30 Bar Over Hops