A.Work up to heavy Power Snatch + OHS B. For time (25:00 cap) 100 Double Unders 50 OHS (95/65) 40 Push Ups 30 T2B 20 Power Snatch 10 BMU (15 C2B Pull-up) …then back up the ladderRead More
Chelsea – 30:00 EMOM 5 Pull up / 10 Push Up / 15 air squats OTM Modification: OT2:00 *go as far as possible, then switch to OT2:00 until completion *score completed minutes + reps in the next unfinished minuteRead More
A. Deadlift 5 – 3 – 1 – 1 B. 5 Rounds For time – 15:00 CAP 2 Rope Climb 4 Deadlift (HAP) 8 Burpee over Bar C. 100 AB Mat Sit-up – strict w/ straight legsRead More
A. Work up to heavy P. snatch B. On a running clock: 0-10:00 50 T2B + 5 P. Snatch (M:185-95, W: 125-65) *rest in time remaining (goal to go fast) 10:00-30:00 200 DU (mod 200 singles) 100 DB Snatch (hap) 200 DU (200 single mod)Read More
A. For max Reps 5:00 TGU 4:00 KB Thruster (even out reps on each side)(24/26 kg) 3:00 KB Swing (American) 2:00 KBSDLHP 1:00 KB thruster (:30 on each side) B. Break classes into teams 5:00 max tire flips ***ALL CLASSES CAN CHOOSE B/T WOD OR ENDURANCE***Read More
A. Push Press 3 – 3 – 3 (2-3 WU sets) B. Partner WOD – mm/ff 5:00 Max Calorie Row (switch at any time) 5:00 Max STOH (135/95)(alt at any time) 2:00 REST 4:00 Max Calorie Row (switch at any time) 4:00 Max STOH (115/75) *score total reps of all combined….mandatory write on WB Day...Read More
A. 5 – 5 – 5 Squat with Partner (Pick b/t OH, FS or BS) B. For time (25:00 CAP) 600 Meter Run 25 Box Over (30/24) 15 Squat of choice (rack, M:185/155/135, W:125/105/95) 3:00 REST 15 Squat of choice (rack, M:185/155/135, W:125/105/95) 25 Box Over (30/24) 600 Meter Run C. NFT – 3-4 Seal...Read More
A. 0-8:00 “Isabel” 30 Snatch for Time (135/95) *rest in any time remaining B. 8:00-16:00 30 Muscle Ups for time *Modification: 8:00 Amrap – 5 Ring Dip + 5 Ring Row C. 16:00 – 1 Mile Run (or 2000 Meter Row)Read More
