A. Strength – Strict Press 5 – 5 – 5 B1. For time: 40 Calorie Row 40 Burpee over Erg Immediately after finish: B2. 6:00 to establish Max S.T.O.H. (rack/blocks) C. Reverse Tabata “L” Sit – :10 Work/:20 REST – 8 Rounds (start back clock and let them do it on their own)Read More
A. Work Up to Heavy Hang Power Clean B. Death by: Hang Power Clean (135/95) & Box Jump (24/20) *when can’t complete on minute, divide last attempted round in 1/2 and continue on minute until 15:00 C. 3 Rounds NFT: 30 Superman 10 Sandbag or Slamball (40/25) Get-upsRead More
A. Strength – Find heavy DL for day B. Masters WOD #1 – 20:00 CAP 8 Deadlift (365/255, roughly 80% of 1 RM) 40 GHD (50 ab mat) 80 Double Unders 4 Rope Climb (25 Ring Row) 80 WallBall (20/14) 4 Rope Climb (25 Ring Row) 80 Double Unders 40 GHD (50 ab mat) 8...Read More
Saturday 35:00 Cap – Partner WOD – complete in any order A. 800 Meter Partner Run (hold Killer Rope) 1:00 REST B. 60 Calorie Row (partner hold DL 225/155, alt as needed) 1:00 REST C. 80/60 Calorie Assult (partner hold plank 45/25#, alt as needed) 1:00 REST D. 80 KB Swings (partner hold handstand, alt...Read More
A. Front Squat 5-5-5 (increasing) B. 4:00 Amrap 10 Front Squat (95/65) 10 Burpees 2:00 REST 4:00 AMRAP 10 Burpees 10 DB Snatch (70/50+/1) ***50 burpee penalty for dropping DB after wod*** 2:00 REST 4:00 AMRAP 10 DB Snatch 10 Front Squats C. 50 Wipers (r+l=1) NFTRead More
A. 6:00 EMOM – 1 Deadlift+1 HPC+1 PJ (increasing) B. “DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps C. 600 Meter Easy RowRead More
A. 3:00 row for max meters 3:00 Rest B. 6:00 Wallballs (20/14) for max reps…immediately after: 0-74 reps = 1 mile run 75 – 99 reps = 1200 meter run 100 – 124 reps = 800 meter run 125 – 149 reps = 600 meter run 150+ reps = 400 meter runRead More
