Strength: Build to a heavy 3 postion power snatch Wod AMRAP 3: 9/6 Calorie Bike 12 Power Snatches (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Bike 8 Power Snatches (115/85) Rest 3 Minutes AMRAP 3: 9/6 Calorie Bike 4 Power Snatches (135/95)
Read More »AMRAP 12:* 35 Double Unders 25 Air Squats 15 Kettlebell Swings (53/35) *Every Minute on the Minute: 3 Burpees
Read More »Strength: Front Squat build to a heavy one. Wod 75 Double unders 21-15-9 Strict Pull Ups Walking Lunge steps Wall Balls 20/14 75 Double unders
Read More »5 rounds for max reps: 1 minute max Toes to Bar 1 minute max Burpee Box Jumps (24/20) 1 minute max Calorie Assault Bike Rest 2 minutes between sets. * Record your score as total reps completed in each of the 5 sets.
Read More »AMRAP 4: 21/15 Calorie Row 21 Kettlebell Swings (53/35) 21 Thrusters (75/55) Rest 4 Minutes AMRAP 4: 15/10 Calorie Row 15 Kettlebell Swings (53/35) 15 Thrusters (95/65) Rest 4 Minutes AMRAP 4: 9/6 Calorie Row 9 Kettlebell Swings (53/35) 9 Thrusters (115/85)
Read More »Horton Hero Wod 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 115, 155 lb. 50-yard buddy carry Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps[…]
Read More »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 »