No 12:30 or 7:15 today Strength Clean n Jerk- 1.1; Rest 10 Sec/ Rest 1:30 x 3 *Try to add from last week WOD Open Workout 15.4 8 Min AMRAP 3 HSPU, 3 Cleans (Power or Squat)- 185lb/ 125lb 6 HSPU, 3 Cleans 9 HSPU, 3 Cleans 12 HSPU, 6[…]
Read More »Teams of 3 90 Double Unders 90 KB Swings- 24kg/ 16kg 90 Calorie Row 90 No Push Up Burpee Box Jumps- 24″/ 20″ *One resting team member must hold an FLR at all times
Read More »Strength Strict Shoulder Press x 2 + Push Press x 3 + Push Jerk x 4; Rest 1:30 x 3 WOD For Time 50 Box Jumps- 24″/20″ 40 Overhead Walking Lunges 45lb/ 25lb 30 Jumping Lunges 20 Calorie Row 10 HSPU
Read More »Strength EMOM x 12 Min Min 1- 5-6 Supinated Grip Pull Ups Min 2- AMRAP Supinated Grip Knees Raises in 30 Sec WOD 3 Rounds For Time (15 Min Cap) 25 Wall Balls- 20/14 to 10ft 35 Jumping Pull Ups 45 Double Unders
Read More »Strength Squat Snatch- 3, 3, 3, 3; Rest 2 Min WOD 9 Min AMRAP 15 Toe To Bar 10 Deadlift- 115lb/ 75lb 5 Power Snatch
Read More »Strength Clean n Jerk- 1.1.1; Rest 10 Sec/ Rest 1:30 x 3 WOD Every 3 Min x 4 6 Squat Cleans- 115lb/ 75lb 6 Shoulder to Overhead 6 Burpees over the Bar * Post time for each interval to whiteboard
Read More »With a Partner For Time (30 Min Cap) 30 Burpees 100 Deadlift- 135lb/ 95lb 150 Air Squats 200 Double Unders 30 Burpees One partner works while one partner rests. Resting partner must sit in bottom of squat
Read More »Strength Power Snatch- Heavy Single in 12 Min WOD For Reps EMOM x 12 Min Min 1- 30 Sec Overhead Squat- 95lb/ 65lb Min 2- 30 Sec Chest to Bar Pull Ups
Read More »Strength Power Snatch- Heavy Single in 12 Min WOD For Reps EMOM x 12 Min Min 1- 30 Sec Overhead Squat- 95lb/ 65lb Min 2- 30 Sec Chest to Bar Pull Ups
Read More »Strength EMOM x 12 Min Min 1- AMRAP Strict HSPU in 30 Sec or HS Hold Min 2- AMRAP Toe to Bar in 30 Sec WOD Tabata Sit Ups Rest 1 Min Tabata Push Ups Rest 1 Min Tabata Row for Calories Score by Lowest number of reps on any[…]
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