Warm up/prep Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! + WOD: For time 1 mile run 100 burpees 200 DU  

Warm up/prep 3 sets 4 rope pull up 10 banded lat pull down 10 PVC PT + WOD: 10 Rounds 1 rope climb 4 Bar MU 200m run + Strength/Supplemental: 100 hollow rock *5 Push ups every break

Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/  

Warm up/prep 12 min emom Min 1: 5 Goblet Squats (increase across) Min 2: 3 shrimps squats/leg Min 3: Back Ext; 10 reps + WOD: 15 min amrap 10 alt roll to pistol 50 ft OH walking lunge (R), 35/50# 50 ft OH walking lunge (L), 35/50# 10 Box jump; 24/30" + Strength/Supplemental Work:  5 [...]

Warm up/prep 3 sets DB Curl to arnold press (light); 10 reps DB Row; 10 reps Front plank; 30 sec + WOD: 21 min emom Min 1:3 rope climbs Min 2; Max rep push up Min 3: 100m sprint + Strength/Supplemental Work:  DB Bent row; 6x6/arm Straight arm lat pull down; 20 reps/armx4  

Warm up/prep 3 sets PVC PT; 10 reps Scap Pull up; 15, 10, 5 Hollow Rock; 10 reps + 10 Controlled kip 5 Kip swing 3 power kip swing *repeat as needed + WOD: For time 30 burpee box jump over, 24/30" 800m run 30 burpee box jump over, 24/30" + Strength/Supplemental Work: 5 sets [...]

Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/