Category: WOD

Warm up Every minute on the minute for 20 minutes Minute 1 Russian swings Minute 2 Goblet squats Strength Alternating kB rows 5x20 each arm Banded tricep pushdowns 5x20 Nordic curls 5x5-8 WOD 2 rounds for time 50 wall balls 50 monkey squats

Warm up 4 rounds 10 deadbugs 15 straight arm lat pulldowns 20 band pull aparts 1-4 compression push ups Strength Deadlift 8x3 WOD Amrap 12 6 bar muscle ups 12 shoulder to overhead 18 a squats

Warm up 3 rounds 10 banana rolls 10 single arm high pulls 15 band pull aparts 60 banded March Strength 18 minutes Work to a heavy set of 5 squats When I grip you grip we grip Every 5 minutes For 30 minutes 20 toes to bar 20 DB snatches