Sally Up: Squats!
"Cross the Line"
50 double unders
40 wall balls (20/14)
25 ghd sit ups
10 burpee box jump overs (30/24)
5 squat cleans (225/155)
10 burpee box jump overs
25 ghd sit ups
40 wall balls
50 crossovers
Bonus Work
Row Intervals
6x250m w/ :45 rest
Today's Workout >
Skill Work: Bar Muscle Up
EMOM5
1-4: 1-7 reps
5: max reps
Strength: Strict Press
5x2 increasing weight
"Cold Shoulder"
21-15-9
shoulder to overhead (95/65)
burpees over the bar
*6 min cap*
Bonus Work
2-3 mile run
Full WOD
"Why Was Six Afraid of Seven"
6 rounds
7 thrusters (135/95)
8 cal row
9 box jump overs (24/20)
*13 min cap*
Accessory
2 rounds
400m run
15 push ups
2 rounds
200m run
15 deficit push ups
Full WOD
Accessory:
30 pull ups
50 air squats
20 pull ups
"Broad Statement"
4 rounds
50 double unders
50' burpee broad jumps
10 goblet squats (53/35)
50' burpee broad jumps
Bonus Work
Accessory:
4 rounds
5 seated box jumps (height)
:45 plank hold
:30 bottom OHS hold
Full WOD
Strength: Deadlift
5x5 @ 55%
EMOM20
1: 15 GHD sit ups
2: 15/11 cal bike
3: 15 wall balls (30/20)
4: 200m run
5: rest
Bonus Work
Strength: Split Jerk
4x2 @ 75%
Row Intervals 3x750m w/ :90 rest
Full WOD
"Holleyman"
30 rounds
5 wall balls (20/14)
3 hspu
1 clean (225/155)
Full WOD
Skill Work: DU or HS Walk
*8 min cap*
"Pulley System"
5 rounds
15 pull ups
500m row
50 double unders
*20 min cap*
Coach Led Mobility
Full WOD