A. Back Squat – 5 rep max (2 warm up, 3 attempts climbing) B. Not really Cindy 25:00 AMRAP 5 KB Swings (American, HAP) 10 Push Up 15 Air Squats *every 5 rounds = 20 ab Mat SURead More
A. deadlift 5 – 3 – 1 B. For time 21 Deadlift(225/155)(athletes can keep one weight as mod) 800 Run 15 Deadlift (275/175) 600 Run 9 Deadlift (315/205) 400 Run C. NFT 50 single leg glute raises (25/25) & 50 grasshopper (r+l=1) *can breakup as neededRead More
5:00 AMRAP / 2:00 REST #1 – 10 /7 cal assault bike & 1 Rope Climb #2 – 7 Slam Balls & 7 Burpee #3 – Max MU in 5:00 or (5 Ring Dip & 5 ring Row AMRAP ) #4 – Bear crawl relay 5:00 (last, entire class)Read More
***50 Burpee Penality for anyone who EVER drops a DB*** A. DB Bench Press 5 – 5 – 5 – 5 – 5 B. 16-14-12-10-8-6-4-2 DB Snatch (HAP, alt arms) *200 sprint b/t rounds C. 3 x 1:00 hollow hold / 1:00 rest D. 3 x 1:00 arch hold / 1:00 restRead More
A. 3 rounds – task FGB – 20:00 CAP 20 WB (20/14) 20 SDLHP (75/55) 20 BJ (20) 20 P Press 20/15 Cal Row 1:00 Rest B. Take 5:00 to find largest UB set of DURead More
30:00 CAP 3 Rounds for time: 400 Meter OH Plate Walk *b/t each set complete: 15 Push Up 1 Rope Climb 15 Push Up 1 Rope Climb **any drop of plate = run back to box, 1 tire flipRead More
A. 10 – 8 – 6 – 4 – 2 Clean & Jerk (10:00, like regional Snatch wod) *Increase weights each round, post weights B. For Max Reps 0:00 – 4:00 Run 600 Meters, then max Box Jumps 4:00 – 5:00 REST 5:00 – 9:00 Run 600 Meters, then max GHD or Ab Mat Sit-ups...Read More
A. HSW Drills/Technique B. 18:00 CAP, score total reps: 1000 Meter Row 100′ HSW (Increments of 10′, sub 10 Wall Walks) 10 Thruster (M:155/135/115, W:105/95/75) 500 Meter Row 50 Bar Facing Burpees *Max thrusters in remaining time C. 4:00 EMOM – :40 Farmer carryRead More
A. Work up to heavy P. Snatch + OHS (minimum 5 attempts) B. Pick One b/t B1 & B2 B1. 8:00 AMRAP 5 Power Snatch (athlete choice) 10 OHS B2. Amanda – 9-7-5 Snatch & Muscle Up (10:00 CAP) C. 10:00 Death by: Strict Pull-upsRead More
