Part 1 Power Clean 3-3-3-3-3-3-3 Working sets are not meant to be touch and go reps – reset between reps Let technique dictate how heavy you go – looking for consistent technique on ALL 3 reps If technique breaks down across reps, don’t add weight on the next set Loading[…]
Read More »Back Squat 10-8-6-4-2 Loading Guidelines: 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90% * Perform 2-3 warmup sets prior to first working set Scoring: Load WOD: Amrap 12 150m Run 15 Wall Balls 20/14 15 Ab Mat Sit[…]
Read More »Emom 16 Min 1. 7 Overhead Squats 75/55 + 7 T2b Min 2. 70 Double Unders Min 3. 7 Wallballs 20/14 + 7 Burpees Min 4. 70 Double Unders
Read More »In teams of 2, rotate through the following 3 stations: In 8 minutes: Each partner builds to a 10 rep max Bench Press rest 2 minutes In 8 minutes: Perform max Russian KB Swings (70/53) * Switch partners whenever you like rest 2 minutes: In 8 minutes: Perform max Assault[…]
Read More »Deadlifts build to a heavy 5 Amrap 12 3 Ring Muscle ups 9 Dead lifts 225/155 12 Box jumps 24/20
Read More »5 rounds for time of: 50 double-unders 20 sumo deadlift high pulls 20 GHD sit-ups 20-cal. row 55/75
Read More »Back Squats 5 sets of 5 reps 3 second hold at bottom Wod Run 300m then complete 21-15-9 Bike Cals Hspu’s Power Snatch 75/55 300M Run
Read More »In teams of 3, complete 3 rounds of: Partner 1: 200 meter Double KB Farmer Carry (32kg/24kg) Partner 2: Row Max Calories Partner 3: Max Distance Overhead Walking Lunge (45/35# plate) The Farmer Carry is the rabbit. Once Partner 1 returns from the Carry, partners will rotate to the next[…]
Read More »3 x AMRAP 4: 15 Burpee Box Jump Overs (24/20) 21 Power Cleans 27/21 Cal Row Rest 4 Minutes Between Rounds Round 1: 135/95 Round 2: 115/85 Round 3: 95/65
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