A. Strict Press 5 – 5 – 5 B. Push Press 3 – 3 – 3 C. 4 Rounds: 3:00 WORK / 3:00 REST 200 Meter Sandbag Sprint (or 300 Meter Row) 20 Lateral Bar Jumps (O&B=1) *Max STOH (athletes choice of weight) D. MobilizeRead More
A. On the Odd Minutes (REST EVEN)- 36:00 CAP 2 Rounds for time: 60 Double Under 50 KB Swings (24/16kg) 40 Goblet Squats 30 Ring Row 20 Ring Dips B. 800 Meter Jog following WODRead More
A. Deadlift 3 – 3 – 3 – 3- 3 (75-80% across) B. 7 Rounds for time: 10 Deadlift (185/125) 15 Push-Ups 1 Rope Climb D. Tabata Hollow Rocks, then 200′ Seal Walk on Turf (D&B)Read More
A. Front Squat (rack) 5 Rounds on the :90 – 3 reps (75-80%) B. For time: 21 – 15 -9 Front Squat (115/75 from floor) Box Jumps (30/24) C. At the 8:00 Mark, complete: 6:00 AMRAP – 10 WallBall (20/14) & 10 Ab Mat Sit-up REST 3:00 After C, then: D. 5:00 – Max Calories...Read More
***Open WOD 17.2*** POST WOD: 2000 Meter Row (20 S/M, 25 S/m, 30 S/M..switch every 250) OR All Others not in Open A. 12:00 AMRAP 10 GTOH (45/25) 10 Stationary OH Lunge (or wt box step up if they have done 17.2) 10 Burpee to plate 10 Stationary OH Lunge 10 GTOH (45/25) B. 2000...Read More
A. 30:00 Partner AMRAP *Partner 1 – 400 Meter Row *Partner 2 – AMRAP of 20 WB + 10 T2B **switch after each row, score one total AMRAP number B. Core – Coaches choiceRead More
A. Hang Power Clean 3 – 3 – 3 – 3 – 3 (increasing) B. OT 4:00 for 5 Rounds 15/10 Cal AAB 10 HPC (135/95) 10 KHSPU C. Banded Shoulder StretchesRead More
A. Back Squat 5 – 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 B. 5 Rounds NFT (just move if you did open, higher intensity if not) 5-10 Strict Pull-up (athletes pick a number based on ability) 20 Goblet Squats (athlete choice) 30 Ab Mat Sit-upRead More
A. Open WOD 17.1 – 20:00 CAP 10-20-30-40-50 DB Snatch (50/35) 15-15-15-15-15 Box Facing Burpee Box Overs (24/20) or 10-20-30-40-50 KB Swing (24/16 kg) 20-20-20-20-20 Cal Row (20/15 cal women) B. Post wod row/bike cool down + roll backRead More
