Wednesday

WOD: For 20 minutes complete the following

• 5 Power Cleans - Even Minutes
• 20 Double Unders - Odd Minutes

*The weight for the Cleans is 65-70% of your 1RM. If you don't have Double Unders yet, alternate between 1:00 of singles and 20 Tuck Jumps on Odd Minutes.

Tuesday

WOD: Push-Up Complex
              Shoulder Mobility
                          then
              Bench 7,7,7,7,7
                        

Man-UP Monday

WOD: for Time

60 Wall Balls (20/14)
50 KB Snatches (53/35)
40 Pull-UPs
30 Box Step-Ups (24/20") holding medball (20/14)
20 HSPU
10 Rope Climbs



How to Climb a Rope

Funday!

WOD: 5 Rounds for Time of

• 40 Double Unders
• 30 Box Jumps
• 20 KB Snatches (53/35, 10 each arm)

Thursday

WOD: Good Mornings 5.5.5.5.5
             Back Squats 5.5.5.5.5

*We are getting a lot of new toys from Rogue, courtesy of the USCG! We will be installing, cleaning and planning in preparation for the new gear.  The Pull-Up Rig is scheduled to be put in this Saturday morning at 8:30 am.  We're excited about our community and the opportunities that lay ahead! 

Wednesday

WOD: 12, 9, 6 Reps of

• DB Thrusters 50/35s
• KBS 70/53
• Strict Pull-UPs

Monday

Today the WOD will be done in the "Fight Gone Bad" format, but with different / additional movements.