A. Power Snatch tech – work up to wod weight B. 14:00 Increasing Ladder 1, 2, 3, 4….Snatch (135/95) *after each set complete 1 Rounds of “Cindy” C. 500 Meter Row CooldownRead More
A. DB BOR 5 – 5 – 5 – 5 – 5 (ea arm) B. 9:00 AMRAP 50 GHD Sit-ups (75 Ab Mat) 50 Burpee Box Jumps *Max T2B in any time remaining C. 4:00 EMOM – :40 Alt b/t side and delt plate raise D. NFT – 2 x 20 GHD Hip ext (superman...Read More
A. Tempo/Pause Back Squat 3 – 3 -3 – 3 -3 :03 down/:03 Hold B. 15:00 Cap – 6 Rounds 15 Slam Balls (30/20) 1 Shuttle Run (5/10/15/20) 1:00 REST C. NFT – 3 x 20 Reverse Crunch (feet in rings/pull knee to ab)Read More
Team WOD A. 3 Rounds: 200 M Slug Run 15 Sync Squats 10 M Lunge Step 10 sync GTOH 10 M Lunge Step 15 Sync Burpee over Slug 200 Meter Group Sprint (w/out Slug) 1:00 REST B. Tug-of-WarRead More
A. 6:00 EMOM – 1 Clean + 2 Jerk B. 7:00 for Max Reps 800 Meter Run, then max P. Clean (M:155/135/115,W:105/95/75) REST 3:00 C. 7:00 for Max Reps 1000/800 Row, then max STOH REST 3:00 D. Seal Walk RelayRead More
25:00 AMRAP – Partner WOD – one work/one rest A. Part One 5 Strict Pull-ups 10 Push-ups B. Part Two 15 KB Swings (24/16 kg) C. Part Three 10 Weighted Box Step-ups (Sandbag, alt legs) 20 Meter Sandbag Shuttle Run (10m/back/20 meter/back)Read More
A. Work up to heavy 3 Rep Deadlift B. OT:30 – 4:00 Each Movement (8 total each, then next move) 3 Deadlift (80% of A) 3-5 SHSPU 20-30 Double Under (or :20 of attempts/singles) 5-7 T2BRead More
Complete Work in the time limit, rest in remaining time: 0-5:00 100 AB Mat Sit-ups 5-10:00 80 WallBalls (20/14) 10-15:00 60 Box Overs (24/20) 15-20:00 40 DB Snatch (HAP, alt arms) *score completed total reps (280 is perfect)Read More
A. OT5:00 for 4 Rounds: 400 Meter Run 15 Front Squat (135/95) 10 STOH *Rest in any time remaining B. 5:00 AMRAP 10 Banded Forward + 10 Banded Backwards Walks 10 Banded Side-Step each legRead More
