Strength Every 2:30 X’s 5 Sets 3-4 Barbell Z-Press + 12-16 Dumbbell Reverse Lunge Alternating WOD 12min AMRAP 5 Strict Handstand Pushups 10 Toe-to-Bars 15 Pushups 30 Double Unders
2020 08 10
Strength Every 2mins X’s 8 Sets 5 @ 55% 5 @ 65% 3 @ 75% 2 @ 85% 2 @ 90% 1 @ 95% 2 @ 90% 1 @ 90-95% WOD 3 Rounds For Time 500/400m Row or 22/18 Cal Bike 20 Alternating Dumbbell Snatch (50/35) 10 Alternating Dumbbell Goblet…
2020 08 09
Accessory Teams of 5, W/ Only 1 Teammate Allowed Per Station, Complete as Many Rounds & Reps as Possible in 30mins of: Station 1 – 300 Meter Row Station 2 – 30/15 Push-Ups Station 3 – 30 Box Jump Overs Station 4 – 30 Goblet Squats Station 5 - Rest
2020 08 07
Strength Every 2mins X’s 6 Sets 2-3 Front Squats WOD 6min Ascending Ladder 3 Right Arm Dumbbell Snatch (50/35) 3 Left Arm Dumbbell Snatch 6 Sit Ups 6 Right Arm Dumbbell Snatch (50/35) 6 Left Arm Dumbbell Snatch 12 Sit Ups Etc…
2020 08 06
Strength 5-6 Seated Barbell Press -Rest 2mins x 5 Sets WOD 3 sets 2min AMRAP 250/200m Row Max dip support or plank hold in remaining time -Rest 1min 2min AMRAP 15/12 Cal Bike Max Weighted Wall Sit Hold -Rest 1min
2020 08 05
Oly Every 90secs X’s 8 2-3 PERFECT Hang Power Snatch WOD 3 Rounds For Time 30 Overhead Plate Lunge 45/25 15 Pull Ups (Scale to Jumping Pull Ups) 400m Run
2020 08 04
Strength Every 90secs X’s 5 5 Back Squats @ 45-55% 5 @ 55-65% 3 @ 65-75% 2 @ 75-85% 2 @ 80-90% -then- Every 2mins X’s 2 Sets 8-10 @ 73-78% WOD Teams of 2 - Alternate Max Rounds in 12mins 3 Power Clean (165/115) 6 Burpee Box Jump Overs…
2020 08 03
Strength EMOM X’s 6 5-6 Strict Pull Ups or Ring Rows X’s 2 50’ Single Arm Kettlebell -Bottom Up- Carry (per side) EMOM x 10 1 Paused Split Jerk + 1 Split Jerk WOD 10min AMRAP 5 Shoulder to Overhead (135/95) 10 Box Jumps (24/20) 15 Kettlebell Swings (53/35)
2020 08 02
Accessory In Teams of 2 100 Kettlebell Swings (32/24kg) 400 Meter Run* 100 Barbell Thrusters (45lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell Swings *Both Partners Run Together, Only 1 Working at a Time on other Pieces
2020 07 31
Strength Close Grip Bench Press 10-10-10 *after each set, perform 8-10 DB Bent Over Row per side WOD Every 6min X’s 3 Sets 4min AMRAP 500/400m Row 20 Box Jump Overs (24/20) AMRAP Double Unders (in remaining time) -Rest 2mins
2020 07 30