WOD:
4 SETS
A.)
FRONT SQUATS (6-8 REPS)
*2 MINUTE REST
8-10 RING ROWS
*2 MINUTE REST
B.)
500M ROW
50 – WALL BALLS
50 – HR PUSH-UPS
500M ROW
WOD:
“MOTIVATION IS WHAT GETS YOU STARTED. HABIT IS WHAT KEEPS YOU GOING.”
WOD:
12.5
7 MIN. A.M.R.A.P.
3 – THRUSTERS
3 – C2B PULL-UPS
6 – THRUSTERS
6 – C2B PULL-UPS
9 – THRUSTERS
9 – C2B PULL-UPS
12 – THRUSTERS
12 – C2B PULL-UPS
L1 @ 100/85LBS
L2 @ 90/75LBS
L3 @ 75/65LBS
WOD:
A.)
3×5 BACK SQUAT
*2 MINUTE REST
4-6 CHIN-UPS
*2 MINUTE REST
B.)
6 MIN. A.M.R.A.P.
12 – WALL BALLS
9 – TOES TO BAR
6 – BURPEES
WOD:
A.)
4 SETS
DEADLIFTS (4-6 REPS)
*20 SECOND REST
PUSH-UPS (MAX. REPS)
*3 MIN. REST
B.)
4 ROUNDS
25 – KB SWINGS
50 – DOUBLE UNDERS
WOD:
30 MIN. A.M.R.A.P.
10 – LANDMINE PP
10 – BOX JUMPS @ 24″/20″
400M RUN
*TEAMS OF 2
L1 @ 70#
L2 @ 60#
L3 @ 50#
WOD:
A.)
15-20 MIN. TO EST. 1 RM, SQUAT CLEAN & JERK
B.)
8 MIN. A.M.R.A.P.
4 – GROUND TO OVERHEAD
8 – PULL-UPS
L1 @ 185/125LBS
L2 @ 155/100LBS
L3 @115/75LBS
COME TO CLASS AND THEN YOU’LL KNOW 🙂
WOD:
12.4
12 MIN. A.M.R.A.P.
150 – WALLBALLS
90 – DOUBLE UNDERS
30 – MUSCLE UPS
WOD:
A.)
3×5 BACK SQUAT
B.)
4 SETS
5 – POWER CLEANS
10 – PULL-UPS
30 – DOUBLE UNDERS
*2 MIN. REST