A. 5:00 AMRAP 10 Cal Row 5 Pike on the Rower Seat B. 5:00 AMRAP 30 Double Unders 10 Burpee C. 5:00 AMRAP Rope Climbs (MOD: 4 Pull-ups on Rope/switch hands at 2) D. 5:00 Stationary/Assult Bike 1:00 Transitions Between SectionsRead More
A. Overhead Squat 5 – 5 – 5 (From Rack) * after each set = 10 One-Leg Box Jumps B. 3 Rounds for time: 25 Box Jumps (24/20) 25 Kettlebell Swings (24/16kg) 25 Goblet Squats (24/16kg) C. NFT – 20 Strict T2B (break up as needed)Read More
A. Work up to heavy C&J for the Day B. 20:00 AMRAP-Partner WOD 400 Meter Run (500 Row if colder) 30 Clean & Jerks (95/65-starting weight) Complete C&J – alternate in any order, then run together ***Increase C&J each round: Men: 20 lbs/Women: 10lbs ***Partners have option to pick one weight or stop increasing C....Read More
HAPPY HALLOWEEN! Each athlete will spell out their full name and complete the wod with the Chart below (minimum 15 letters): A. 30 Crunches B. 30 Squats C. 15 Ring Row D. 20 KB Swings E. 15 Burpees F. 1:00 Wall Sit G. 10 DB Hammer Curl (ea arm) H. 1:00 Plank Hold I. 30...Read More
A. Strength: 5 – 5 – 5 Press, then 3 – 3 – 3 Push Press B. For Time (15:00 Cap) 30 Box Jump (24/20, no rebounding) 20 T2B 10 P. press (M:185/155/135/115,W:125/105/95/75) 30 Box Jump 10 P Press 20 T2B 30 Box Jump C. Tire Flip RelayRead More
A. Back Squat 5 – 5 – 5 (work up to 80-85%) B. 1:00 max WB (est WOD #, 2-3:00 Rest after test) C. 4 rounds OT3:00 200 meter sprint + UB WB (80% of B) D. 3:00 of Bar Hang (sub time off bar)Read More
A. DB Snatch Ladder (must hit each arm to move on) :20 rotation B. 6:00 AMRAP 8 DB snatch (alternating, 2 – 3 weights below max ladder wt) 10 Push Up C. 6:00 Sled Relay (25M OT1:00) D. 6:00 – 3 Rounds 1:00 Hollow Rock 1:00 SupermanRead More
A. Establish heavy Power Clean for the day B. 12:00 Time Cap 800 Meter Run 30 Power Clean (70% of A) Max Push Ups in time remaining C. CORE – Coaches ChoiceRead More
