A. 10:00 Death by Strict Pull-ups B. 10:00 OT2:00: 50 Meter Sled Push C. 10:00 AMRAP 20 Meter Lunge Step 10 Meter Burpee Broad Jumps 10 Meter HW Walk (:30 HS Hold/shoulder taps: wall facing) NOTE: break into groups each location, 1:00 transition b/t ABCRead More
A. 8:00 EMOM: Snatch Pull + Power Snatch (increasing) B. 4 Rounds for time: 5 Muscle Ups (MOD: 10 Ring Row+ 10 Ring Dips) 10 Power Snatch (115/75) 50 Double Unders (3:1) C. 50 Wipers NFTRead More
A. Weigthted Pistol 5 x 5 (ea leg) B. For time: 800 Meter Run 40 Pistols (20 ea leg) 40 HR Push-ups 800 Meter Run C. 3 x 20 Reverse Hyper (GHD)Read More
A. 20:00 Partner WOD Partner A – Runs 400 Meters Partner B – Works on AMRAP 6 Strict Pull-ups 8 Push-Ups 10 Weighted Lunge Steps B. Team Relay – Coaches ChoiceRead More
A. Front Squat: 5@60%, 3@75%, 1@85%, 1@90%, 1@Max B. Pain Cave – 12:00 (1:00 Work/1:00 REST) 10 Front Squats (75/55 fast)+max Burpee in time remaining *all out efforts, score burpees C. 6:00 Not For Speed 10 “V” ups 10 Banded Glute Bridges (:03 hold) 10 Press-ups (try to limit arm use, mostly core) D. 3:00...Read More
A. Banded Goblet Squats 12 – 10 – 8 – 6 – 4 B. For time: 50 – 40 – 30 – 20 – 10 WallBall (20/14) *in between each round (4x) 10 Strict Ring Dip 10 Ring Row 20 Meter Bear CrawlRead More
