MONDAY 6.1.2020 WOD

A.Every minute, on the minute, for 15 minutes (3 sets):Station 1 – Dumbbell Bench Press x 7-8 reps @ 21X1Station 2 – Push-Ups x 20 repsStation 3 – Dragon Flags x 8 reps @ 21X1Station 4 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Left)Station 5 – Single-Arm Dumbbell...

SUNDAY 5.31.2020 WOD

PART I:  SPRINT/CORE3 Rounds3 Hill Sprints300m Farmer’s CarryPART II:  CONDITIONING6 Minute Running Clock 800m run directly into Max Reps in time remaining of:Round 1:  Single Arm Dumbbell SnatchRound 2:  Weighted LungeRound 3:  Ab-Matt Sit-upsRound 4:  Goblet...

SATURDAY 5.30.2020 WOD

A.Complete as many rounds and reps as possible in 15 minutes of:12 Kettlebell Swings6 Alternating Dumbbell Rows6 Strict Handstand Push-Ups or L-Seated Dumbbell PressesRest 5 minutes, and when the running clock reaches 20:00…B.Four rounds for time of:400 Meter Run6...

FRIDAY 5.29.2020 WOD

Three sets of:Front-Racked Barbell Split Squats x 4-5 reps each @ 4211Rest 60 secondsRear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011Rest 60 secondsB.For time:1000 Meter Row50 Dumbbell...

THURSDAY 5.28.2020 WOD

A.Three sets of:Turkish Get-Ups x 3 reps each arm(goal is at least as heavy as on August 30)Rest 30-45 secondsSuitcase Deadlift x 8 reps @ 3111Rest 30-45 seconds100-Foot Bottom’s Up Kettlebell Carry – 50-foot each armRest 30-45 secondsB.Complete as many rounds and...