Monday
WOD. "Isabel" For time: 30 Power Snatches Post. Strength & Core Tuesday WOD. For time: 100 DUs 30 TTB 15 Back Squat (65%) 100 DUs 24 TTB 12 Back Squat 100 DUs 18 TTB 9 Back Squat Post. Strength & Core Wednesday WOD. 6 Rounds, each for time 100m Sprint 100m Farmer Carry 10 DB Push Press 100m Sprint * Rest 2 minutes Post. V-ups & Push-ups Thursday - 5:30 AM Class ONLY WOD. 4 RFT 21 Wall Ball 18 Pull-ups 15 KBS 12 HSPU Pre or Post. Run Friday Open Gym or GO OUTSIDE!!! Try out our local trails, they are amazing! --- AT HOME WORKOUTS --- Monday For time: 100 Alt SA Snatches (Be creative, use what you have.) Post. 3x Overhead Carry 100 ft (Again, be creative.) Between OH Carry sets do 30 "Super-mans" and :30 Hollow Hold Tuesday For time: :90 Cardio of choice 30 Sit-ups 25 DB Squats :90 Cardio 24 Sit-ups 20 DB Squats :90 Cardio 18 Sit-ups 15 DB Squats Post. 4x 12 Bent Over Row (per arm, be creative with weights) 4x 12 Lunges/Pistols (per leg, with or without weight) Wednesday Same workout as gym, be creative with weights. Thursday WOD. 4 RFT 21 Jumping Air Squats 18 Pull-ups or "Hiccups" (1/2 burpees) 15 DB Swings (use what you have) 12 [Handstand} Push-ups Friday GO OUTSIDE!!! Try out our local trails! They are amazing!
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