A. Warm up to P. Clean Weight + HSPU Practice B. Open WOD 15.4 – 8:00 Increasing Ladder HSPU (3,6,9,12,15,18,21…3 every round) Power Cleans (185/125)(3,3,3,6,6,6,9,9,9…3 every 3 rounds) C. Teams of 3 for 12:00 (2 rounds) 2:00 Assult Bike (keep steady pace – Men 60rpm+, Women 50rpm+) 2:00 Ab Mat Sit-ups 2:00 Lunge StepsRead More
A. Bear Complex: 1×7 rep, 1×5 rep, 1×3 rep (no drop) B. 13:00 AMRAP 5 HPC (M-135/115/95,W-95/75/65) 5 Front Squats 5 S.T.O.H 3 Burpee MU (A. BMU / B. GI Jane/C. Burpee-T2B) *score rounds, weight C. 30 Wipers (R+L=1)Read More
A. Work up to WOD Deadlift Weight B. “Diane”: 21-15-9 Deadlift (225/155) HSPU *Mandadory Score Day – BENCHMARK (weight/time/mod’s) rest as needed, then NFT: C. 50 – 40 – 30 – 20 – 10 Ab Mat Sit-ups 10 – 10 – 10 – 10 – 10 Strict Bent over RowRead More
0:00-5:00 – 25 Cal Row (20 Women), then 40 Medball Clean (20/14) 5:00 – 10:00 – 25 Cal Row (20 W), then 40 Ring Row 10:00-15:00 – 25 Cal Row (20 W), then 40 Ring Dips 15:00-20:00 – Split class in 1/2 and don’t let the sleds stop for 5:00Read More
A. Oly: 5 Sets – 3 Position P Snatch (High/above knee/floor) B. 10:00 AMRAP 8 P. Snatch (95/65) 12 Box Overs (24/20) C. 50 U.B. K2E (from Ground-no feet touch)Read More
A. MU skills, then transitions for 5:00 *if people have MU, try to complete max reps or 30 in 5:00 B. Tabata Mash-up – #1: DB Snatch – Right Arm #2: Ring Dip #3: DB Snatch – Left Arm #4: Ab Mat Sit-up *athletes will Rotate each :20 interval (1, 2,...Read More
A. 3 Attempts -max SHSPU+KHSPU (strict then to kip at failure) B. 5 Rounds on the 4:00 (rest in time remaining) 20 KB Russian Swings (unbroken/HAP) 3 Wall Walk 500 Meter Row (lower by 100 if no finish previous rd) *20M shuttle run after WOD for any no finish OT4Read More
A. Strength 8:00 EMOM – 3 Front Squat (60%, increasing) B. 5 Rounds for time: 10 Front Squat (115/75) 10 Burpee over Bar C. 3 Rounds – NFT :30 “L” Sit + 10 “V”-Up + 10 Hollow RockRead More
