“Monday Funday?”

Monday
“Monday Funday?”

Strength
200m farmers carry
Note: you’re going to the end of the block and back – you can’t set the KBs down, so pick something you’ll be able to hang on to

WOD 1 – 8 min AMRAP
10 thrusters
200m row

1 min rest

WOD 2 – 8 min AMRAP
7 TTB/knee raise
10 jumping lunges

“Dragon’s Fire”

Friday
“Dragon’s Fire”

Strength
OH Walking Lunges

Baseline #4
1 min KB swing
1 min push-ups
1 min russian twists/sit-ups|
1 min jump squats
1 min burpees

For this Baseline everyone will partner up. One partner will go while partner two counts and helps push you. Then you’ll switch and it’s your turn to go.
Go luck everyone...

“GOT”

Monday
“GOT”

Strength
KB Swings
10 min EMOM (20-30 sec of work)

Note: If you are working on your conditioning, go lighter and push for the full 30 seconds. If you are working on your strength, go heavier for only 20 seconds.

WOD - 23 min time cap
400m run
30 burpees
400m run
30 wall balls
400m run
30 burpees
400m run
30 wall balls

“A Slow Crawl”

Thursday
“A Slow Crawl”

Strength
Farmers carry

WOD – 20 min time cap
100 inchworms

Note: Each inchworm must have a 3 handed crawl out and 3 handed crawl in. If 100 is too many, consider doing a 20 min EMOM (e.g. 1-3 inchworms per minute) or do the alternate WOD.

Alternate WOD
1 min on runner
10 push ups
20 bicep curls
30 air squats/lunges

“Not That”

Thursday
“Not That”

Strength
Ring dips

WOD – 24 min WOD, working in 4 min increments

4 min of single arm torpedo clean & jerk
4 min of unweighted box step ups
4 min of torpedo renegade rows
4 min of unweighted box step ups
4 min of torpedo lunges
4 min of unweighted box step ups