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Saturday Warm Up: Coach's Choice WOD: Teams of 2 2 Rounds: 60 cal Row (switch every 30 cal) 50 Thrusters (95/65) 400m Run (together) 30 Burpee Box Overs 20 Muscle Ups/Burpee Pull-ups 
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Friday Warm Up: 5 min Row Strength: 4 Rounds NFT: 8 Bench Press 8 DB Torso Rows, each arm WOD: 16 min 2 BBJ 2 DB Step Ups (50/35) 4, 4 6, 6 Etc...  Thursday Warm Up: 100 ft Run 10 Snatch Grip Push Press 100 ft High Knees 10 Broad Jumps 100 ft Butt Kicks 10 Power Snatch 100 ft Marching Soldier 10 PVC or Barbell OHS Strength: 10 min to build to heavy Snatch (any style) WOD: 5 Rounds: 200 ft KB OH Carry (heavy) 200 ft Shuttle Run 20 Sit-ups  Wednesday Warm Up: 3 Rounds: 100m Run 10 PVC Pass 25 ft Crab Walk 25 ft Bear Crawl Strength: 12 min EMOM: Min 1: 5-7 Strict HSPU Min 2: Hollow Body Hold Min 3: :20-:30 Dead Hang WOD: 12 min AMRAP: 20/17 Cal Row 15 Box Jumps (24/20) 7 Renegade Rows  Tuesday Warm Up: 4 Rounds: :30 DU 2 Turkish Get Ups (no weight) 5 Kipping Swings 5 Scap Pull-ups Strength: 12 min, 3-4 Rounds NFT: 8 Turkish Get Ups (4/arm) 20 Hollow Hold Weighted Dead Bugs 4 Rounds: 3 min 7 Muscle Ups/21 Pull-ups 40 Double Unders Max Burpees with remaining time -1 min Rest-  Monday Warm Up: 6 min: 100m Run 10 PVC Pass :20 Dead Hang 10 PVC OHS Strength: Overhead Squats 5x3 (building) Slow going down WOD: "Nancy" 5 Rounds: 400m Run 15 OHS (95/65)  Saturday All classes at all locations are canceled for WOD Wars X. If you're not competing, come cheer on your gym friends at Mid City!  Friday Warm Up: 5 min Row (increasing speed each minute) 15 min Flow (moderaste intensity): 400/300m Row 25 Double Unders 15 Plank Touches WOD: 30 Thrusters (95/65) 40/32 cal Row 30 Thrusters *10 min cap  Thursday Warm UP: 7 min: Down and Back each Jog High Knees Butt Kicks Marching Soldier Duck Walk Broad Jumps Strength: Power Snatch 5x3 1.1.1 (building) WOD: 3 Rounds: 400m Run 25 Power Snatch (75/55)  |
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