A. 20 Rep Back Squat B. 5 Rounds (25:00 Cap) 20 Goblet Squats (hap) 15 Kettlebell Swing (American) 200 Meter Sprint 2:00 REST *GS&KBS unbroken, any drop immediate 4 TGU penalty **WOD intended to be ALL OUT SPRINTRead More
A. Work up to heavy Dead Lift for day B. 21:00 EMOM #1 – 5 Muscle Ups #2 – 5 Deadlift (Heavy) #3 – 50 Double Unders (or :40 attempts/fast singles)Read More
A. Push Press 5 – 5 – 3 – 3 – 1 – 1 B. For time: 500 Meter Row 50 Push Press (95/65) 500 Meter Row 50 T2B 500 Meter Row C. 3:00 Plank AccumulationRead More
A. 6:00 Power Snatch EMOM – 2 OTM (building) B. Masters Wod #2 (10:00 cap): 12 – 9 – 6 Snatch(Power or squat)(12@135/95, 9@155/105,6@ 185/125) Muscle-up (sub 2x c2b pull-up- 24/18/12..then chin over next) *can modify snatch with one weight C. Sprint Relay (groups of 4) – no rest b/t distances 200 Meter Relay 100...Read More
A. Tempo Front Squats: 3 – 3 – 3 – 3 – 3 (:03 Down/:03 in the hole) B. 12:00 CAP 100 Thrusters (75/55) *Each drop = 300/250 Meter Row C. 3:00 – Athletes pick core moves of choice D. MobilizeRead More
#1 – 10 Cal AB OTM for 10:00 *each minute add one calorie **if you can’t finish do :20 work/:40 rest until 10:00 complete #2 – Death by 10 Meter Runs for 10:00 *if you can’t finish OTM sub 10 M #3 – 10:00 of :40 work/:20 rest row for meters *rest 3:00 Between RoundsRead More
A. 10:00 AMRAP for technique, not speed 3-5 strict T2B 3-5 SHSPU 5-7 T2B 5-7 KHSPU *if need to scale do AMRAP for tech of 5 T2B & 5 HSPU B. 5 Rounds for Time 20 meter lunge step 50 Double UnderRead More
A. Work up to Heavy 3 Rep T-N-G C&J (squat) B. Complete Work, rest in any time remaining 0:00-10:00 1 mile run 10:00-18:00 30 Clean & Jerk (135/95, Squat) 18:00-24:00 5 rounds: 10 Burpee + 20 Ab Mat SU 24:00-finish 800 Meter RunRead More
