Strength Bench Press E2MOM For 8mins (4 Sets) 8 Reps @55/60/65/70% Rest 2mins AMRAP of Strict Pull-Ups in 4mins WOD AMRAP in 10mins 8 Handstand Pushups (RX+ is Strict) 16 Burpees
2020 12 21
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…
2020 12 20
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)…
2020 12 19
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
2020 12 18
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…
2020 12 17
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
2020 12 16
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…
2020 12 15
Strength Strict Press E2MOM For 6mins (3 Sets) 10 Reps @50% Rest 1min E2MOM For 6mins 5-10 Strict Pull Ups WOD 2 Sets For Max Reps 1min Wall Balls Rest 1min 1min Toes-to-Bar (Modify if Needed) Rest 1min 1min Max Double Unders
2020 12 14
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…
2020 12 13
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
2020 12 11