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WOD

FRIDAY WOD

STRENGTH Deadlift (4×6 climbing)   METCON AMRAP 10 Climb the ladder: 5-10-15-20-etc. seconds Hanging L-Sit Hold 50-100-150-200-etc. foot Shuttle Run Shuttle run in 25ft segments....
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THURSDAY WOD

SKILL A1: Hollow Pull Drill (3×6) https://www.instagram.com/p/BjfYhcAHwKn/?taken-by=cfgymnastics (3rd drill) A2: Bar Muscle-ups (3×5) Scaling: Jumping Bar MU https://www.youtube.com/watch?v=dx_2XqZRESA   STRENGTH B1: Strict Lean Away Pullups...
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FRIDAY WOD

STRENGTH Deadlift (6×3 climbing)   METCON FT: 21 Box Jumpovers 30/24″ 15 Burpee Box Jumpovers 24/20″ 9 each DB Stepovers 50/35# 24/20” Beginner FT: 21...
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THURSDAY WOD

WARM-UP Foam roll behind armpits, chest, around scaps 15 Supine Weighted PVC Pass Throughs (https://www.youtube.com/watch?v=PmzbBbfUAHE) 15 each Crab Position Reach Overs (https://www.youtube.com/watch?v=zTw_eZGWmzw) SKILL A1) 3×5...
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