Funday

*All Reps must be completed UNBROKEN 

Thursday

21-15-9 for Time of:
   - Sumo Deadlift High Pulls
   - Bar Hops
   - Push Press
   - Situps

RX Weights= 95/65*

Froglogic Motivational Training

Wednesday

Back Squat: 7-7-5-5

   rest as needed, then...

Plank for Max Time

• Low Bar vs. High Bar Squat

Chris Kyle the "Legend"

Can you buy happiness... Yes, but not how you think!

Tuesday

As Many Rounds As Possible in 20 min of:
   - 10 Wall-Balls (20/14*)
   - 20 Alternating DB Snatch (40/25*)
   - 30 Double Unders

   

Monday!

Weighted Pull-Ups: 2-2-2-2-2 on 2 min. interval

       then...

5 Rounds for Time of KB Complex (70/53*)

      • 5 Front Rack Lunges
      • 4 Thrusters
      • 3 Hang Cleans
      • 2 Push Jerks
      • 1 Snatch

This workout is completed with 1 KB.  All the movements above are completed with the KB in your Left hand followed with your Right.

1 Round = The Complex listed above with your Right and Left Hand

The prescribed weight is 70/53*. That being said, I can’t stress enough the importance of perfect form/technique! Check your ego and scale accordingly... The movements will be thoroughly explained and your execution will be monitored throughout the WOD. This WOD is for time, but more importantly QUALITY (perfect form with the movements).