WOD

Thursday Dogtown mile repeats 3 x mile (rest half amount the time it took complete.)  

Strength Deadlift (5,3,1) last set of one should be heavy and attempt to get as many reps as possible.) Bent- KettleBell Row 3×8 Work 3 or 5 rounds: 10 BW DL 10 2pd swings 10 burpee pull-ups ( beginners Burpees only) Cool- Down..  

Strength Deadlift (5,3,1) last set of one should be heavy and attempt to get as many reps as possible.) Bent- KettleBell Row 3×8 Work 3 or 5 rounds: 10 BW DL 10 2pd swings 10 burpee pull-ups ( beginners Burpees only) Cool- Down..  

  Warm-up Strength Strict  Press (5,3,1 )  last set of one should be heavy and attempt to get as many reps as possible.) Workout: 100x Back Squat Player chooses weight Weight should be a challenge to complete 100 straight reps Each time bar is racked player immediately owes 20x B

  Strength Back Squat 5,3,1 (last set of one should be heavy and attempt to get as many reps as possible.) 5×3 Pull-ups  (First set of Pull-ups will be negatives.) Work 1-10 Weighted Step-up @ 2x 18#-35# KB + 10-1x Knees to Elbows. Rest as needed 100 Dips for time..  Rest in

  Strength Front-Squat, 5×3 Pull-Ups, 5-5-5-5-5 Work OTMx20 Minutes ODD Min 5-10-5 Shuttle Run EVEN Min 7 KB-Swing M=70/W=53

  Warm up for 10 minutes with Hip mobility and Agility Ladders (practice using arms with feet) – 2x 10 Squat 2x 10 Jump Squat 2x 5 Tuck Jump – 30 Sec Box Jump @ 24” Box (Keep track of reps) + 60 Sec Step-up on 20” Box (Keep track of reps) + 30 Sec Rest 10 Rounds – 4x 30m Bear Cra

                      Warm- up Warm up with 10 minutes Agility Ladders (Stretch some between ladders) 6x 30/15 second intervals of random squat sequence of Squat, Jump Squat, TuckJump, Hell Hold. – Work up to a Heavy-ish OHS (abou

                    Strength Back Squat Warmup, 80% x 3, 85% x 3, 90% x 3 ( last set  Maximum Reps) Pulls 3x M.E between  Back squat sets.. A) For Total Reps: AMRAP 2 – Max Burpees Rest 1 Minute AMRAP 2 – Max Wallballs Rest 1 Minute AM