With a partner, complete 2 rotations of the following stations: 4 minutes: Max distance DB Front Rack Walking Lunge (50/35 per hand) * Alternate with partner * Switch as often as you like (i.e. every 50′) 4 minutes: Max Rope Climbs * Alternate with partner as often as you like[…]
Read More »Hang Squat Clean Perform 3 reps every 2 minutes for 15 minutes (8 sets) Loading Guidelines: Sets 1-4: 40-70% 1RM (warmup sets) Sets 5-8: 80%+ (working sets) * Perform warmup sets unbroken. Working sets can be unbroken or 3 singles with less than 10 sec rest between reps. Complete as[…]
Read More »Part 1 Power Snatch Perform 2 reps every minute on the minute for 10 minutes Notes: – Perform all sets at 70-80% of 1RM – Focus on technique and speed over weight, especially if relatively new to lift – Only add weight across sets if technique & speed are SOLID.[…]
Read More »Back Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps For Time 1,000 Meter Row 50 Wallballs (20/14) 30 Pull ups
Read More »Complete as many rounds as possible in 12 minutes of: 3 Deadlifts (225/155) 3 Toes to Bar 30 Double Unders 6 Deadlifts 6 Toes to Bar 30 Double Unders 9 Deadlifts 9 Toes to Bar 30 Double Unders Continue adding 3 reps to the Deadlifts and Toes to Bar and[…]
Read More »In teams of 2, complete 5 alternating sets each of: 10 Calorie Assault Bike 10 KB Deadlifts + 100′ KB Farmer Carry + 10 KB Deadlifts (70/53) each hand) 100′ Bear Crawl * Partner 1 completes all 3 movements as fast as possible while Partner 2 rests * Partner 2[…]
Read More »3 Position Power Clean In Teams of 3: 12 Minutes to Build to a Heavy Complex (One barbell, score is the sum of all 3 weights) Rest 3 Minutes Teams of 3: AMRAP 15: 12/9 Calorie Bike 6 Lateral Barbell Burpees 3 Power Cleans (155/105) *Waterfall style. Next partner can[…]
Read More »As many rounds as possible in 20 minutes: •2 Ring Muscle-ups •4 Handstand Push-ups •8 70/53 Kettlebell swings
Read More »Snatch: Build to a heavy Wod: 21-15-9 Calorie Bike Power Snatch 95/65 Box Jumps 24/20
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