A. 6 rounds (score each round): 1:00 Meter Row for calories 1:00 Wallballs 1:00 REST *score each round cal+WB reps (10 cal+15 WB= 25) 2:00-3:00 Rest after B. Groups of 3 – 6:00 AMRAP 10 Meter bear crawl/sandbag drag relayRead More
***All classes pick b/t Class and Endurance*** A. Bench Press 5 – 3 – 1 B. Bent Over Row 5 – 5 – 5 C. For Time: 20 – 15 – 10 – 5 Bench Press (135/95) Ring Dip Ring Row D. Foam Roll on ownRead More
Team WODS – 6:00 at each station – 2:00 REST between 1. AB Circle of Fire – 10/7 Cal Sprint (One work, all others easy until turn, go around circle) 2. Slug/Worm Station – 10 Sync C&J & 10 Sync Burpee 3. 100 Meter Sprint – Relay Style 4. Pike On Rowers – :30 of...Read More
A. Strict Press 3 – 3 – 3 – 3 – 3 (increasing) B. 5 Rounds for time: 20 Unbroken Wallballs (20/14) 5 T2B 15/10 Cal Row 5 T2B C. 400 Meter Cooldown RunRead More
A. OHS (Rack or Floor) 10 – 8 – 6 – 4 – 2 B. 12:00 AMRAP 40 DU (3:1) 20 GHD Sit-up (25 Ab Mat) 10 Push-Ups 1 Rope Climb C. After WOD, Max Plank hold (Minimum 3:00 Work)Read More
A. snatch combo – HHPS+HPS+PS – 5-6 attempts (technique) B. Running Clock: “Isabel” – 30 snatches (135/95) for time 2:00 Rest 5:00 Max Muscle-Ups (MU mod from floor) 2:00 Rest 3 Rounds NFT: 20 GHD Hip Extensions 40 Grasshoppers (r+l=2) *score Isabel time/max MURead More
A. HSW Practice B. One round: :40 of each to establish wod reps, then: 5 Rounds OTM #1- HSPU #2- Strict Pull-ups #3- GHD Sit-ups (ab mat) #4- 100 meter sprintRead More
A. Work up to heavy clean (squat) B. 14:00 AMRAP 3 squat clean (95/65) 6 T2B 9 Bar facing Burpee *every 3 rounds, increase weights (20lbs men/ 10 lbs women)Read More
