A. Hang Squat Clean technique/Build to heavy HSC B. In 20:00: 1 Mile Run Buy-in, AMRAP in time remaining: 15 HSC (95/65) 13 HSC (135/95) 11 HSC (185/125) 9 HSC (225/155) 7 HSC (275/180) 5 HSC (Heavy as possible) *50 Double Unders after each setRead More
A. 4 Rounds of 16′ HSW to wall and 3-4 SHSPU *scale shoulder taps/weight transfer & HSPU B. 12:00 AMRAP 5 SHSPU 10 T2B 20 Pistols (alternating) C. 5 x 3 Armadillo (with partners)Read More
A. Snatch 5 rounds of High Hang PS + Hang PS + Power Snatch B. For time: 21 – 15 – 9 Power Snatch (95/65) Ring Dip C. 3 Rounds NFT: 30 Ab Mat Sit Ups 1:00 PlankRead More
A. Deadlift Technique/Work up to WOD DL Weight B. In 5:00: 50 WB, then Amrap of 4 DL (225/155) + 8 BFburpee C. In 5:00: 40 WB, then Amrap of 4 DL + 8 BFburpee D. In 5:00: 30 WB, then Amrap of 4 DL + 8 BFburpee *3:00 Rest between segments, score one total...Read More
20:00 EMOM Odd – One Round of 4 HSPU / 8 KB Swings (32/20) *People can remove the MU as modification or scale back reps Test a round before the start Even – 15/10 Calorie RowRead More
A. 12:00 AMRAP 40 Meter Farmer Carry 20 Mountain Climbers (r+l=1) 40 Meter OH Carry (base weight on this movement) 20 Ab Mat or GHD 3:00 Transition B. 6 Rounds OT2:00 Hill sprint, jog back down *split classes into 2 groupsRead More
On a Running Clock: 0-10:00 4-5 attempts of Push Press + Push Jerk + Split Jerk (building) *at 8:00 load for WOD weight 10:00-20:00 5 Rd of 10 STOH (135/95) + 1 R.C. (Legless if possible) *Rest in any time remaining 20:00-30:00 groups of 3 for Max AB Calories 100 Meter Sprint Assult Bike for...Read More
