A. Weighted Push-Ups 10-10-10 B. “Helen” 3 Rounds for Time 400M Run 21 KB Swings (24/16kg) 12 Pull-ups C. NFT- 100 Crunches ENDURANCE A. 6 Rounds 200M Row Sprint, 0:10 rest, then 100M Row slow B. 6 Rounds 200M Sprint +200M Jog 0:30 between rounds C. 100 Crunches- NFTRead More
A. Strict Press-Snatch Grip ( behind the neck) 10-10-10 B. 4:00 AMRAP 5 Hang Power Clean and Jerk (mid thigh) (95/65) 10 Air Squats 2:00 Rest C. 4:00 AMRAP 5 Hang Power Clean and Jerk (above knee) (95/65) 10 Back Squats 2:00 Rest D. 4:00 AMRAP 5 Power Clean and Jerk (95/65) 10 Front Squats...Read More
work in pairs ( one works/one rests) 6 Total Rounds for each person- 2:00 work/2:00 rest 200M Run (250M row alternating every round) max burpee Box Jumps in time remaining * score is total BBJ across all 6 roundsRead More
18:00 Time Cap 400M Run 21 Strict Press (95/65) 400M Run 15 Strict Press 400M Run 12 Strict Press * each press break=200M Run * at Conclusion of WOD, max Double Unders until time expiresRead More
A. Strength: Back squat 3-3-3 ( 2 WU sets before) B. WOD 3 Rounds- 3:00 AMRAP with 1:00 Rest 7 Push-ups 7 Bent over Rows 7 Front Squats C. Core ENDURANCE WOD: 3 Rounds for Time 500M Row 50 WallballsRead More
“lynne” 5 Rounds for Max Reps (NFT) Max BW Bench, then Max Pull-ups (no rest B/T) * rest approximately 3:00 between round Endurance WOD: 35:00 Increasing Ladder 1 Rope Climb 100M Run 2 Rope Climb 200M Run 3 Rope Climb 300M Run 4 Rope Climb 400M Run etc…Read More
A. 30 Goblet Squats (24/16) then run 400 with KB 20 Goblet Squats at the top of the hill 10 Goblet Squats at return to box B. 30 Slam balls (30/20) then run 400 with SB 20 Slam balls at the top of the hill 10 Slam balls at return to box C. 60 Killer Rope then...Read More
4 TEAM TRAIN 25:00 AMRAP 15 GHD Sit-ups 20 GTOH 25 Push Press 30 Killer Ropes then row until person behind you is caught up 600M run * Score is max meters rowed * can’t move on until teammate ahead has completed movementRead More
