WOD: BOR, RTs, GLs, MCs, SUs
Sunday Workout Of the Day LIFT Bent-Over Row 3×7 WOD 10-8-6-4-2 Russian Twists (53/35) 20-16-12-8-4 Goblet Lunges 40-32-24-16-8 Mountain Climbers 80-64-48-32-16 Single Unders BUY OUT 4 Rope Climbs
Sunday Workout Of the Day LIFT Bent-Over Row 3×7 WOD 10-8-6-4-2 Russian Twists (53/35) 20-16-12-8-4 Goblet Lunges 40-32-24-16-8 Mountain Climbers 80-64-48-32-16 Single Unders BUY OUT 4 Rope Climbs
Saturday Workout Of the Day LIFT Snatch 3×3 @ 65% WOD 3 Rounds* 50 KB Swings (53/35) 50 Situps *EMOM: 4 Burpee Box Jumps (24/20)
Friday Workout Of the Day 50/35 Calorie Bike 40 Wall Balls (20/14) 30 Sumo-Deadlift High Pulls (75/55) 50/35 Calorie Row 40 Push Press 30 Front Squats 50 Double Unders
Wednesday Workout Of the Day LIFT Deadlift 3×5 @ 70% WOD 5 Rounds 20/14 Calorie Row/Ski 10 Burpees 60 yard Shuttle
Tuesday Workout Of the Day LIFT Push Press 3×4 @ 70% WOD 20-15-10-5 Strict Toes to Bar 10-20-30-40 Box Jumps (24/20)
DELOAD WEEK! Congrats to everyone who participated in the Open Workouts! We are super proud of the effort you put in & the support you showed your fellow athletes. After 5 tough weeks of open workouts we are deloading this week to recharge & prep for our next cycle, which will focus on strength. Monday …
Sunday Workout Of the Day LIFT Snatch 4×3 WOD 4 Rounds, 1min to complete each… 1. 15/10 Cal Row 2. 30 Double Unders 3. 15/10 Cal Bike 4. 10 Dips
Saturday Workout Of the Day 19.5 33-27-21-15-9 Thrusters (95/65) Chest To Bar Pull-ups
Friday Workout Of the Day LIFT Single Arm DB Row 3×8 per arm WOD 10min AMRAP 2+ Deadlifts (225/155) 10 Box Jumps (30/24)
Thursday Workout Of the Day E3MOM x 5 15 yard Farmer’s Carry 15 yard Double KB Front Rack Carry E3MOM x 4* 7 Overhead Squats (115/80) 14 Wall Balls (20/14) 50 Double Unders *score is slowest round