A. Work up to Heavy Clean – 4 to 5 attempts (after warm up) B. Clean Pulls at Heavy Clean Weight 3 – 3 – 3 C. Open WOD 14.4 – 14:00 AMRAP 60 Cal Row 50 T2B 40 WB (20/14) 30 Power Clean (135/95) 20 MURead More
A. P. Snatch + Sn Balance + OHS *technique, increase, 10:00 B. 12:00 Increasing Ladder – 3,6,9,12… Power Snatch & Bar Facing Burpee C. Flight Simulator – unbroken sets increase by 5 5,10,15,20… *go as far as possible in 10:00Read More
A. 5 Rd Combo: 3 strict Pull Up + 3 Chin over + 3 C2B * mod: 5 x 5 strict Pull Up (or use tough bands) B. For Time – 16:00 Cap 400 Meter Run (or 5 laps) 30 Pull Ups, at completion of 30 = 50 Air Squats before run 400 Run 25...Read More
A. Strict Press 5-3-2-1-1-1 B. Supinated Grip Bent over Row 5-5-5 (tempo/form) *tempo: 31×1 (3 down/1 bottom/up/ 1 chest) C. 7:00 AMRAP / 2:00 Rest #1- 5 STOH (155/105) & 10 Box Jump (24/20) #2- 10 Push Up & 15 Ab Mat Sit UpRead More
Happy 5th Year Anniversary BackCountry!!! Here is to many more to come…. A. Thruster (Rack) 3-3-3-3-3 (increasing) B. 5-Year Anniversary Partner WOD – 11/28/2011 11 Rounds (Each) – Rotate on the Minute (22:00 total) 5 Thrusters (115/75) then Max Row for the rest of the minute *score Max Meters (goal is to surpass 2011 Meters)...Read More
6 Rounds: 3:00 AMRAP / 3:00 REST 10 KB Swings (24/16kg) 10 Box Overs (24/20) 10 Push Ups 10 Ab Mat Sit-ups *pick up where you leave off, score total roundsRead More
A. Deadlift 3 – 3 – 3 – 3 – 3 (increasing, reset after each rep) B. For Time: 20/15 Cal Row 1 Round “DT” – 12 DL (155/105) + 9 HPC + 6 P. Jerk 20/15 Cal Row 2 Rounds “DT” 20/15 Cal Row 3 Round “DT” 20/15 Cal RowRead More
