Gymnastics Benchmark Cap 10:00100 DU, 50′ HSW80 DU, 50′ HSW60 DU, 50′ HSW40 DU, 50′ HSW20 DU, 50′ HSW Conditioning “Treasure Chest” 3 RFT25 T2B20 Push Jerks (135/95)15/12 Cal BikeRead More
Conditioning “Born to Run” for Time400m Run, 21 Burpees400m Run, 15 Burpees400m Run, 9 Burpees200m Run, 9 P Cleans (135/95)200m Run, 15 P Cleans (135/95)200m Run, 21 P Cleans (135/95) Post-WOD Midline 21-18-15-12GHDSU or V-Ups***after each set5 inchworms and :30 hip extension holdRead More
Snatch Technique On the 0:006:00 to build to a moderate weight2 Snatch Balance On the 6:005:00 to build to a moderate weightHigh Hang Squat Snatch Conditioning “Empty Calories” for Time 27-21-15-9Cal RowOHS (95/65)Read More
Strength At the 0:00 – 14 (7 each leg) Back Rack Reverse LungesAt the 2:00 – 12 Back Rack Reverse LungesAt the 4:00 – 10 Back Rack Reverse LungesAt the 6:00 – 8 Back Rack Reverse LungesAt the 8:00 – 6 Back Rack Reverse Lunges Conditioning “21 Savage” for Time 75/50 Cal Bike 21 Double...Read More
Strength 5x on the 2:00sBTN Push JerkBTN Split JerkSplit Jerk***55-65% of 1RM Split Jerk Conditioning “Coin Flip” for Time 21-15-9Bar Hops (over and back)SDLHP (95/65)HSPURead More
Conditioning “4Ever” AMRAP 427/21 Cal on machine of choice27 Burpees27 Chest to Bar Pull-UpsRest 4:00AMRAP 421/15 Cal on machine of choice21 Burpees21 Toes to BarRest 4:00AMRAP 415/12 Cal on machine of choice15 Burpees15 Pull-Ups Post WOD Midline Conditioning Not For Time 30 GHDSU40 AbMat Sit-Ups50 Hollow Rocks40 AbMat Sit-Ups30 GHDSURead More
