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Monday July 1


Ring-dip ladder Rest 5 minutes 1/2 body-weight hang power clean ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. 


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At gym wod (if you dare drive...) 7-9 am 15-10-5 Power clean 95/135 Pushups Sit-ups Lunges

Thursday April 15

At home wod Mobility- PNF hamstrings Kb reset Couch Warm up- 3x 2 burpees 6 hollow rocks 10 pushups Wod- 10-9-8-7-6-5-4-3-2-1 Pushups Sit-ups Lunges

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