Strength Back Squat E2MOM For 8mins (4 Sets) 8 Reps @ 55/60/65/70% Rest 2mins E: 90secs For 3 Sets 10 Barbell Good Mornings WOD For Time Single Arm Dumbbell Snatch 40/30/20/10 (35-50//20-30) Goblet Lunges 40/30/20/10 Lateral Hurdle Jumps (Use Mini Hurdles, Parallette or Unique Object of Similar Height) *Perform After…
For time To the Tune of the 12 Days of Christmas: 1; 2, 1; 3, 2, 1; 4, 3, 2, 1; 5, 4, 3, 2, 1 etc 1. 100m Run 2. Clean & Jerks (115/75) (RX+ 135/95) 3. Front Squats 4. Bar Facing Burpees 5. Toes-to-Bar 6. Box Jumps (24/20)…
Accessory Teams of 2 – One Partner Works, One Rests For Time 600m Run 100 Walking Lunge Steps 100yd Sled Pull 100 Power Cleans (135/95) 600m Run 100 Bar Facing Burpees 100yd Sled Pull 100 Air Squats 600m Run
Strength Bench Press E2MOM For 6mins (3 Sets) 10 Reps @50% Last Week's 1 Rep Max Rest 1min E2MOM For 6mins (3 Sets) 10 Barbell Bent Over Row WOD EMOM For 8mins Min 1: 10 Strict Dips (Stations Not Rings) Min 2: 12 Dumbbell Hammer Curls Rest 1min Max Cals…
Oly Cleans Build to a Tough Rep But Not Max Set of 3 Over 5 Sets Skill Work 3 Sets Not For Time 2 Rope Climbs 30sec Hollow Hold 2 Wall Walks or 50’ Handstand Walk Rest 1-2mins After Each Set
Strength Deadlift E2MOM For 6mins (3 Sets) 5 Reps @60%/65%/70%/Build Rest 1min E2MOM For 6mins (3 Sets) 10 Reps Barbell Romanian Deadlift WOD For Time 20min Cap 21 Burpees 800m Run 50yd Farmers Carry (As Heavy As Possible) 15 Burpees 400m Run 50yd Farmers Carry 9 Burpees 50yd Farmers Carry…
Strength Back Squat E2MOM For 6mins (3 Sets) 10 Reps @50% Last Week's 1 RM Rest 1min E2MOM For 6mins (3 Sets) 8 Back Rack Lunges Each Leg WOD AMRAP in 10min 10 Dumbbell Floor Press 10 Ring Rows As Long as Possible 10 Box Jumps (24/20) Rest 2 minutes…
Accessory For Time w/ a Partner 100 Back Squats (135/95) 80 Situps 60 Cal Bike/Row -Into- 100 Front Squat (95/65) 80 Situps 60 Cal Bike/Row -Into- 100 Overhead Squat (45/35) 80 Situps 60 Cal Bike/Row