FRIDAY 1.25.2019 WOD

WARM-UP 6 Min AMRAP 6 Alt Spider-Man’s 6 Alt Samson Stretch 4 Sphinx Push-Ups 4 R/L Single Arm Ring Row Coach Clean Warm-Up PART 1 Every :90 Sec For 6 Sets 1 Power Clean + 1 Front Squat + 1 Shoulder To Overhead PART 2 “CHICKENFOOT” (Repeat From 7/20/2018) 25 Min AMRAP...

THURSDAY 1.24.2019 WOD

KB Flow Drills/ Butterfly Practice PART 1 15 Min AMRAP 30 Bench Press 135/75 20 V-Ups Or Tuck Crunches 10 R/L KB Goblet Squat 70/44 Rest 2 Min 15 Min AMRAP 15 Pronated Barbell Rows 135/75 10/8 Cal AB 5/3 Chin-Ups 100 Ft Farmer Carry 70/44 or OLYMPIC WOD Part 1: Power...

WEDNESDAY 1.23.2019 WOD

WARM-UP 3 RNFT 50 Ft R/L Waiter Carry :30 Sec Wall Sit 4 R/L DB Z-Press PART 1 4 RNFT 3 Pause Push Jerks (From Rack) 6 R/L DB Bulgarian Squats :30 Sec L-Sit PART 2 “BOREAS” (W/ A Partner Break It Up However You See Fit) 100 DUs 80 Box Jump Overs 60 DB Push Press 100...

TUESDAY 1.22.2019 WOD

WARM-UP 8 Min AMRAP :20 Slow AB :20 Sec Fast 4 R/L Single Leg Box Jumps 6 Dual KB Hang Power Clean PART 1 6 Min EMOM 1 Clean Lift Off + 1 Clean Deadlift + 1 Segmented Squat Clean Rest Every :90 Sec for 6 Sets 1 Clean Pull + 2 Squat Cleans PART 2 “MR.HANKY” 21-15-9 C2B...