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
A. DB Bench Press 5 – 5 – 5 – 5 – 5 10-1 T2B (double k2e on ground) *5 HSPU + 200 Sprint after each round 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
A. Work up to heavy 5 Rep Back Squat B. 7:00 AMRAP 20 DB Snatch (alt, H.A.P.) 25 Meter Sled Push 2:00 Transition 7:00 AMRAP 10 Back Squats (185/125, from rack) 30 Double Unders (3:1 singles) 2:00 Transition 7:00 EMOM 100 Meter Partner Sprints – One run/One rest *can break classes into 3 groupsRead More
A. OTM 7:00 1 Power Clean + 2 Front Squat + 1 Jerk (push or split) B. For Time: 800 Meter Run 25 C2B Pull-ups 50 Front Squats (135/115/95 – 95/75/65) 25 STOH 800 Run C. Accumulate 3:00 Plank (unbroken if possible)Read More
A. Work up to Heavy Deadlift Single for the day B. For Time, 25:00 Cap: 2 Rounds: 300 Meter Row 10 Deadlifts (M-275/225/185…W-185/155/125) 1:00 REST 2 Rounds: 300 Meter Row 15 T2B 1:00 REST 2 Rounds: 300 Meter Row 20/15 Cal AB *May have to delay start with a big classRead More
A. 2016 Masters WOD #4 – 20:00 CAP 55 Bar Facing Burpee 34 OHS (95/65) 21 Ring Muscle Ups (MOD: 21 Ring Row+21 Ring Dip) * Any modifications: after finish, cut reps in 1/2 & repeat until cap B. 12:00 Row, Run or Bike – Easy Pace *OT3, 6, 9, 12 complete 10 GHD or...Read More
A. Weighted Pull-up 3 – 3 – 3 – 3 – 3 B. Helen – 3 Rounds for time 400 Meter Run 21 KB Swings (24/16kg) 12 Pull-ups REST AS NEEDED, THEN: C. 4:00 Plank…each break = 15 Hollow RocksRead More
A. Squat (pick one) 10 @ 60% – 8 @ 70% – 6 @ 80% – 4 @ 85% B. 3:00 WORK/3:00 REST – 4 Rounds of AMRAP 10/8 Cal AAB 10 Pistols (alt) 10 Box Jumps (24/20) C. Immediately after B, Spend 5:00 on DU Practice **try to get max set when tiredRead More