Endurance WOD 6×3 min on 1 min off Rows 1 + 2 – 24 Strokes per minute Rows 3 + 4 – 26 Strokes per minute Rows 5 + 6 – 28 strokes per minute rest 3 min W partner for time [...]
Warm-Up 2 min singles 1 min doubles :30 backwards singles hang power clean + push press x 5 hang power clean and push jerk x 5 hang power clean and split jerk x 5 Strength Build to a heavy [...]
Warm-Up 500m row 10 ring rows or 5 strict + 5 kipping pull-ups 10 Air Squats 10 pushups * lats/hips Strength 4 Sets Build to a heavy set of 5 reps – (1st set = last weeks last set of 10 [...]
SWOLE CITY “Tony T pump” 4 sets ME pushups (no pause) 30 crunches 12 bicep bb curls POWER WOD Every 3 min x 5 sets – rest 1 min 500m row w remaining time max burpee over row
Warm-up Coachs choice WOD 1 2k row time trial POST WOD ACCESS 4 Sets PVC Pipe w KBs hanging from side 5 strict press 5 behind the neck snatch grip press 40ft walking OH