Bring a Friend Day
EMOM for 10 minMin 1 – 3 Deadlifts (building)Min 2 – 4-6 Strict K2E 1-2-3…8-9-10 repsDeadlifts (50% of today)10-9-8…3-2-1 repsBurpee Over Bar
Flight Simulator
Flight Simulator (15 min cap)5-10-15…50…-15-10-5Unbroken Double UndersAt the 15 min mark,Row 1000m
More Wall Balls
Front Squat5-5-3-3-1-1-1 AMRAP in 10 min20 Wall Balls (20/14#)30 sec Deadhang Hold
Sweaty Saturday
4 rounds1 min Calorie Row1 min RKBS (70/53#)1 min Burpees1 min Wall Balls (20/14#)1 min Rest
Turning weakness into strength
30-60-90-60-30Double Unders200m SA Farmer Carry (70/53#) Cashout3 rounds10 Wall Squats w/ PVC (SLOW)60 sec Standing Straddle
Sumo Deadlift High Pull Day!
SDHP Review AMRAP in 7 min10 SDHP (135/95#)10 Push Press
Don’t do the math
6 rounds12 Box Jumps (24/20”)8 T2B200m Run Cashout100 Flutterkicks (2-ct)
Love to Lift
E3MOM for 21 min1 Power Clean1 Hang Power Clean1 Push Jerk*first set starts ~70% of max
Time to Getup on a Monday!
15 min to accumulate30 Turkish Getups WOD:20-18-16-14-12-10-8-6-4-2Pistols1-2-3-4-5-6-7-8-9-10Strict Ring Dips
AMRAP? How far will you get?
AMRAP in 35 min800m Run60 Situps50 Down-ups80/60 Cal Row/Bike