Joint Prep Jump Progression WOD 4 Rounds Run 400 Meters 25 Wallballs 40 DoubleUnders *Post Time to Complete to Comment RedNose Option Swap out the above workout for the one Listed below 25 WallBalls 800 Meter Farmers Walk 25 Wallballs *This is ment to be Heavy But not shit your lungs
Joint Prep/Gymnastics Chain 4 Rounds 8 Foot HandWalk into the Wall 5 HandStand Shoulder Touches R/L 3 Kipping HandStand Pushups *Rest 1 Minute Between Efforts *Chains are to be Performed Unbroken KBC/WOD
Rest Day/Topic Day Sometimes he just makes it to Easy. Nothing like getting the following email addressed from Croft to give me a topic for Thursday. Yes these are all his words, I did not Oz this thing in the least. Without a beard I can’t even make this look tough damn it.
Joint Prep 3 x 30 Second Table Top Stretch R/L 3 x 30 Front Foot Plate Elevated Samson Stretch KBC 3 x 10 Double Kettlebell Snatch *Rest 1 Minute Between Efforts *To be performed AHAP *Post weight used to comment SWOD You have no more then 5 sets including your initial warmup to work
Joint Prep 3 Rounds 1 Split Jerk Right 75/55 1 Split Jerk Left 1 Snatch Balance 1 Over Head Lunge Right 1 Over Head Lunge Left *Rest 30 Seconds between Efforts *Complexes are to be performed Unbroken. WOD 21-15-9 OverHead Squats 95/65 Burpee Pull-up *Post time to complete to comment R
Joint Prep/Gymnastics Chain 3 Rounds 10 Second Flex Arm False Grip Hang 10 Second Flex Arm False Grip L-Hang 10 Second Chest to Rings Fasle Grip Hang *Rest 1 Minute Between Efforts *Chains are to be Down Unbroken KBC/WOD “Dirty Dozens” 3 Rounds 6 Double KettleBell Swings 6
Joint Prep 3 Rounds 5 x Stiff Legged Deadlift 75/55 5 x Clean Grip High Pulls 5 x Pendlay Row *Rest 30 Seconds between Efforts *Complexes are to be performed Unbroken. *If You are performing todays RedNose Press/DB Option eliminated the Pendlay Rows from your JP. KBC/SWOD See-Saw Pres