*athlete choice to do 16.5 OR A. 24:00 AMRAP 40 Ab Mat Sit-ups 30 Wall Ball (20/14) 200 Meter Run (3 laps) 10 Ring Row B. Mobility – Wall Squat + splitsRead More
A. 7:00 EMOM – 3 TnG Power Snatch (technique) B. 5 Rounds For Time (work speed: 12 Box Jumps (24/20) 8 Power Snatch (M:135/115/95, W:95/75/65) 1:00 REST C. 4-5:00 Foam RollingRead More
A. Back Squat 5 – 5 – 5 B. For Time 10-1 Back Squat (155/105, from rack, can go heavier they want) 1-10 Push-Up *in between each round = 10 Ring Row C. Core – Coaches choiceRead More
Open WOD 16.2 or Endurance for all Classes 4:00 Intervals, if you complete you get an additional 4:00 25 T2B (Knee Up/ab mat) 50 Double Unders (singles) 15 Cleans (135/85)…13/11/9/7 (weights Increase each rd)Read More
A. 6:00 Work up to heavy DB Snatch (both arms) B. 24:00 EMOM #1 – 200 Meter Run (3 laps if inside) #2 – DB Snatch (use 1st attempt at :40 to determine #) #3 – 15 Calorie Row (15/10) C. 7:00 Seal Walk Relay – split class, race for laps, once person crosses 1/2...Read More
A. Work up to Heavy Thruster for the Day B. For Time: 100 Double Unders (3:1) 10 Thruster (M:135/115/95,W:95/75/65) 20 T2B 80 DU/8 TH/16 T2B 60 DU / 6 TH / 12 T2B 40 DU / 4 TH / 8 T2B 20 DU / 2 TH / 4 T2BRead More
Partner WOD – Deck of Doom Heart= Slam Ball (30/20) Diamond= Ring Row Club = KB Swing Spade= Ring Dip Ace= 11 Reps, Face Card= 10 Reps Joker= 50 Meter Sled Push *one work, one hold plank or completing sit upsRead More
A. 6:00 EMOM – Power Clean + Hang Squat Clean (increasing) B. 4 Rounds for time 10 Power Clean (135/95) 15 Box Jumps :30 Handstand Hold 1:00 REST BETWEEN ROUNDS C. 3:00 EMOM – :40 “L” sit+hang (hold L for as long as possible then hang for the duration of the :40)Read More
