Friday 11

Handstand Walk Speed ConditioningOn the 2:00 x 4 rds 30 du 50′ Handstand WalkWod “The Landlord”On the 0:00…10-9-8-7-6-5-4-3-2-1:Squat Cleans (155/105)Kipping HSPU Competitive “The Landlord”On the...

Thursday 11122020

Stretch day 20 min Optional active recovery40sec / 20 sec off x2rds Bike /row Vtuvcks Sdhp 95/65Russian twist Jumping lunges Sit up n get up DB push press Vsnaps Glute bridges Scissors

Wednesday 11/11/2020

Murph1 mile run 100 pull-ups 200 push-ups 300 air squats First, there’s two methods of finishing Murph. While you have to start and finish with a 1 mile run, the 100 pull-ups, 200 push-ups, and 300 air squats can either be done in order, or partitioned. …...

Tuesday 11102020

Midline4 Rounds::20s Max Ring L-Sit Flutter Kicks (4-Count):20 s rest Rest… Directly into:1 Set of 50: GHD Sit-Ups/ abmat Strength Emom 8 min 1 clean high pull Pausing power clean 1 pausing squat clean WOD“Wave Runner” On the 5:00 x 6...

Monday 11092020

Warmup Every min for 5 min 5 wall balls 5 vtucks 5 glute bridges 5 bird dogs X2Dowel 5 pass through 5 push jerks 5 oh squats 5 sot press 5 warrior squats Strength EVERY 90 sec Snatch Balance Complex5 Sets:1 Snatch Grip Push Jerk1 Overhead Squat1 Snatch BalanceAll...

Friday 11062020

Strict Gymnastics 10 min 10-9-8-7-6-5-4-3-2-1:Strict Pull-UpsStrict Handstand PushupsRepeat effort from last Friday.WOD “Under the Sea” Part AFor Time, with a 30:00 Time Cap:2,000m Row150 Double-Unders100 Bar-Facing BurpeesStimulusDESCRIPTION – No...