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Tuesday Warm Up: 3 Rounds: 1 min Jump Rope 8 Empty Barbell Rows 8 Yoga Push-ups 6 push-ups Strength/Skill: 10 min Clock: 12 Barbell Rows Max Push-ups :45 Rest WOD: 8 min AMRAP: 40 DUs 8 Target Burpees 
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Monday Warm Up: 2 min Row Then 3 Rounds: 10 Leg Swings 8 Jump Squats :20 Prone Pose Strength/Skill: Back Squat 4x5 *Don't build to super heavy, get 2-3 sets above working weight WOD: 15 min AMRAP: 10 Back Squats (165/115) 12 Med Ball Sit-ups *From rack is allowed  Saturday Warm Up: Coach's Choice WOD: 50-40-30-20-10 KB Swings (53/35) 12 Burpee Box Overs after Each Round  Friday 7 min: 100m Run 10 PVC Pass 10 Walking RDLs 10 Scorpions Strength/Skill: Build to 3rd Weight WOD: 10 Squat Clean and Jerk (155/85) 750/600m Row 8 Squat Clean and Jerk (185/105) 750/600m Row 6 Squat Clean and Jerk (205/115) 750/600m Row 4 Squat Clean and Jerk (225/135) 750/600m Row 2 Squat Clean and Jerk (Go For It) *25 min Cap  Thursday Warm Up: 2 Rounds Down and Back: Jog High knees Butt Kicks Marching Soldiers *5 Push-ups after each movement Strength/Skill: Bench Press (building) 10-8-6-4-2 *10 Banded Pull Aparts after each set WOD: 1 mile Run  Wednesday Warm Up: 3 Rounds: 100m Run 7 Scap Pull-ups 7 PVC Pass :20 Dead Hang Strength/Skill: 10 mIn EMOM: 1) 5-7 Strict HSPU 2) 10-12 DBL DB Row 3) Max L-sit from Hang WOD: 4 Rounds: 100m Farmer Carry (70/50) 20 Box Jump Overs *15 min Cap  Tuesday Warm Up: 3 Rounds: 100m Run 7 Scap Pull-ups 7 PVC Pass :20 Dead Hang Strength/Skill: 5 Sets (building): 2 Snatch Pull 1 Power Snatch 1 Hang Power Snatch WOD: 21-15-9 Power Snatch (95/65) Pull-ups  Monday Warm Up: 2 min Row 3 Rounds: 10 Leg Swings 8 Jump Squats :20 Prone Pose Strength: 4 Sets: 3 FS 6 BS Heavier than last week WOD: 3 Sets: 3 min Clock: 50/42 cal Row (can modify cals) Max Burpees Over Rower :90 Rest  Come join us for a FREE community WOD on Saturday...and don't forget to bring a friend!
Free Community WOD Saturday, September 12th 12:00pm Mid City Location Saturday Warm Up: Coach's Choice Strength/Skill: Build to weight slightly above working weight (not a max) WOD: 3 Rounds: 7 min AMRAP: 1k Row Max Clean and Jerks (185/125) 3 min Rest  |
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