A. 3 rounds – task FGB – 20:00 CAP 20 WB (20/14) 20 SDLHP (75/55) 20 BJ (20) 20 P Press 20/15 Cal Row 1:00 Rest B. Take 5:00 to find largest UB set of DURead More
30:00 CAP 3 Rounds for time: 400 Meter OH Plate Walk *b/t each set complete: 15 Push Up 1 Rope Climb 15 Push Up 1 Rope Climb **any drop of plate = run back to box, 1 tire flipRead More
A. 10 – 8 – 6 – 4 – 2 Clean & Jerk (10:00, like regional Snatch wod) *Increase weights each round, post weights B. For Max Reps 0:00 – 4:00 Run 600 Meters, then max Box Jumps 4:00 – 5:00 REST 5:00 – 9:00 Run 600 Meters, then max GHD or Ab Mat Sit-ups...Read More
A. HSW Drills/Technique B. 18:00 CAP, score total reps: 1000 Meter Row 100′ HSW (Increments of 10′, sub 10 Wall Walks) 10 Thruster (M:155/135/115, W:105/95/75) 500 Meter Row 50 Bar Facing Burpees *Max thrusters in remaining time C. 4:00 EMOM – :40 Farmer carryRead More
A. Work up to heavy P. Snatch + OHS (minimum 5 attempts) B. Pick One b/t B1 & B2 B1. 8:00 AMRAP 5 Power Snatch (athlete choice) 10 OHS B2. Amanda – 9-7-5 Snatch & Muscle Up (10:00 CAP) C. 10:00 Death by: Strict Pull-upsRead More
A. OT2:00 for 5 Rounds: 3 Deadlift (singles, increasing) B. 12:00 AMRAP 200 Meter Run 3 Deadlift (base weight on A) 5 SHSPU (kip modification) C. Foam Roll (posterior chain)Read More
A. 4 Rounds – Max Reps 1:00 WB (20/14) :30 Rest 1:00 Plank (any break in plank=20 burpees after WOD) :30 Rest 1:00 KB Swing :30 Rest 1:00 Double Unders B. Tabata Hollow Rock & Superman (alternate, just one round)Read More
Class WOD or Endurance WOD Option A. Work up to Heavy single Bench Press B. “Lynne” – 5 Rounds NFT Max Reps BW Bench Press Max Reps Pull-up Rest as needed between Rounds, no rest between PB&PU C. 5:00 Row Cool DownRead More
