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. Mobize – coaches choiceRead 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 Crunches J. 30 Squats K. 15 Ring Row L. 20 KB Swings M. 15 Burpees N. 1:00 Wall Sit O. 10 DB Hammer Curl (ea arm) P. 1:00 Plank Hold Q. 30 Crunches R. 30 Squats S. 15 Ring Row T. 20 KB Swings U. 15 Burpees V. 1:00 Wall Sit W. 10 DB Hammer Curl (ea arm) X. 1:00 Plank Hold Y. 30 Crunches Z. 30 Squats 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
