WOD (workout of the day)


Warmup
3rds
10 Pass Throughs
5 Halo L/R
5 OHS

WOD
4RFT
400M Run
5 Tire Flips
10 Pushups
15 Situps

Cash Out
100 Bicycle

WOD (workout of the day)


Warmup
15 Arm Circles F2B
10 Halo L/R
15 Side Walking Lunge
15 Butt Kicks
3rds

WOD
EMOTM 20 min
2 KB Goblet Squat #53/35
2 Reserve Walking Lunge ea leg
2 Atomic Situps

Cash Out
400M Run max effort
Rest 3 mins
400M Run max effort

WOD (workout of the day)


Warmup
S.A.M Stretch
3rds
PVC
10 Pass Throughs
5 Halo L/R
10 OHS

Strength
A. Strict Press 3RM

B. Back Squat 3RM

WOD
21-15-9
Wall Balls #20/14
Jing Jang
Ball Slams #20/14

Cash Out
Row 50 Cal.
50 Mason Twist #20/14

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WOD (workout of the day) edited


Warmup
10 Pass Throughs
10 Halo 5 ea side
10 Side Walking Lunge
10 Hip Rotation 5 ea side
10 Swing Kicks 5 ea side
2 rds

Skill
Med Ball Clean

WOD
AMRAP 20 min
6 Push Press #75/45
9 Med Ball Clean #20/14
12 Box Jump 24″/20″

Cash Out
20 Get Ups #10 10 ea side

WOD (workout of the day)


Warmup
960M Run
20 Squats
20 Pushup
20 Slow Big Arm Circles ea way
10 Halo
Good Morning

WOD
200M Run
3RFT
25 KBS
25 Burpees

Cash Out
Plank 2 min

WOD (workout of the day)


Warmup
EMOTM 10 min
3 Wall Balls
3 Ball Slams

WOD
21-15-9
KBS
Burpees
Double Unders

Cash Out
20 Pass Throughs
50 Atomic Situps

Home


Warmup
Jumprope 7 min
20 Air Circles F2B
15 Hip Rotation
15 Swing Kicks

WOD
10RFT:
5 Burpees
10 KBS
15 Squats
20 Situps

Cash Out
3-5 min of Stretching