A. Thruster: work up to heavy triple *after each set 20 DU + 5-7 Beat Swings B. GG qualifier Wod #5 – 18:00 50-60-70-80-90-100 Double Unders (2:1 singles) 30-25-20-15-10-05 Thrusters (increasing or across option) 05/07/10/12/15/17 Muscle Up *thrusters: M95/115/135/155/175/185-W65/80/95/105/115/125, **max DU in time remainingRead More
35:00 Cap – Partner WOD – complete in any order A. 800 Meter Partner Run (hold Killer Rope) 1:00 REST B. 60 Calorie Row (partner hold DL 225/155, alt as needed) 1:00 REST C. 80/60 Calorie Assult (partner hold plank 45/25#, alt as needed) 1:00 REST D. 80 KB Swings (partner hold handstand, alt as...Read More
A. Front Squat 5-5-5 (increasing) B. 4:00 Amrap 10 Front Squat (+/-95/55) 10 Burpees 2:00 REST 4:00 AMRAP 10 Burpees 10 DB Snatch (70/50+/1) ***50 burpee penalty for dropping DB after wod*** 2:00 REST 4:00 AMRAP 10 DB Snatch 10 Front Squats C. 50 Wipers (r+l=1) NFTRead More
A. DB Bench Press 10 – 10 – 10 (increasing) *after each set = 10 DB BOR (ea arm) B. 6 Rounds for Time 200 Meter Run 10 Box Jumps (24/20) 10 T2BRead More
A. 6:00 EMOM – 1 Deadlift+1 HPC+1 PJ (increasing) B. “DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps C. 500 Meter Easy RowRead More
A. Handstand Walk Drills – coaches choice B. 6:00 Wallballs (20/14) for max reps…immediately after: 0-74 reps = 1 mile run 75 – 99 reps = 1200 meter run 100 – 124 reps = 800 meter run 125 – 149 reps = 600 meter run 150+ reps = 400 meter run C. After Run: 30/20...Read More
