Tuesday WODSkillMetcon (No Measure)Complete 4 sets:5 DB Weighted Box Jumps5 Box Pike HSPU10 DB Chest FlyBox Jumps are preformed with 2 DBs held at your sides. Start light and buildChest flys can be preformed on the bench or the floorWorkoutMetcon (AMRAP –...
Monday WODWeightliftingBack Squat (5×3 @ 75-80%, Level Load)Build up to 75-80% of 1RM and preform 5 sets of 3 at that weight.15 minutesWorkoutMetcon (AMRAP – Rounds and Reps)12 Min AMRAP:4 Back Squats, 115/75# (Rx+ 135/95#)8 TTB24 Double Unders8 Back...
Friday WODWorkoutMetcon (No Measure)25 Min EMOM:1) 40 Double Unders2) 10 Floor/Bench Press, 135/95#3) 12/10 Cal row4) 7/5 Strict Pull-ups + 7/5 Strict Ring Dips5) 10 SDHP, 135/95#* No MeasureNo measure, working through movements and strength elements. Athletes may...