Saturday

Skill:

Back Lever

WOD:

Tabata Are you Kidding Me

For those that can MUs

L-Sit Pull Ups

Pull Ups

Ring Rows

Friday October 25

Warm Up:

30 Ring Push Ups

20 Toes to Bar

10 HSPU

Skill: Squat Cleans

WOD:

2 Rounds

2 Rope Climb

15 Squat Cleans

2 Rope Climbs

20 Kettle Bell Swings

Thursday October 24

Warm Up:

50 Wall Ball

4 Rope Climbs

Strength:

Tabata

Butterfly Sit Ups

Leg Lifts

WOD:

3 - 5 - 7 - 9 - 11

Burpees

Front Squats

Push Press

100 m Farmers Carry

DO YOU HAVE SOME CAPTAIN IN YOU?

Wednesday October 23

Warm Up:

3 Rounds of

20 Butterfly Sit ups

10 Leg Lifts

1 Length Dragon Crawl

Strength:

50 Toes to Bar

WOD:

CINDY

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Tuesday October 24

75 Squat Snatch

Monday October 21

Loose

Warm Up:

Slosh Pipe Obliques - 30

Sledge Hammer 40

Wall Ball 30

Plate Drag 6 Lengths

Strength:

Front Squat 3 Rounds

5 Light 

5 Medium

5 Heavy

WOD:

3 Rounds

6 Black Matt Length Sled Pull

10 HSPU