Strength Weighted Pull-ups 5-5-5-5-5 Scale= strict or banded strict or seated banded Pull downs WOD 5 Rounds of… 4min EMOM (4min to Complete) Run 400m 8 Power Cleans (135/95) 5 Front Squats (135/95) 12 T2B *Measure is remainder of Total time of each 4min round. Everyone will start together at the 4min mark. If finishing […]
Warm up Tabata-2x 1- kip off rig 2- skater dudes 3- break dancers 4- Burpees Then, Complete 10 Strict pull-ups Strength Back Squat 10-10-10-10 Complete at least 3 sets at 70-75% of 1RM WOD 12min AMRAP 20 DB Snatches (50/35) alternate 16 Burpee Box Jumps (24/20) Goal-3rounds Cashout– ME rig hang (hang from rig, survivor […]
Strength Push Jerk/ Split Jerk 2 (2+1) 3 (1+1) 1 Split Jerk – Last set WOD “Helen” 3RFT 400m Run 21 KBS (53/35) 12 Pull-ups
Strength Snatch Complex 1 Squat Snatch + 1 Hang Squat Snatch + OHS + 1 Snatch Balance 20min- work to a Heavy set WOD 7min AMRAP 20 WB (20/14) 10 Hang Power Clean (155/105) 2 min rest 7min AMRAP 20 WB (20/14) 10 Hang Power Cleans (135/95) *continue where u left off, note- weight gets […]
Strength Front Squats 10-5-1-1-5-10 Strength 2 Bulgarian Squats 3×10 Strength 3 3×20 banded bridges Strength 2 and 3 may be done in place of wod WOD For Time 50 Russian KBS (62/35) 40 Burpees 30 Box Jumps (24/20) 20 Ring Rows 10min Time cap
Skill 10min EMOM Odd – 5 HSPU’s Even- 40 DU’s (no singles, work on DU’s, scale reps if needed) WOD 4RFT Run 200m 10 DL (255/145) 25 WBSU (20/14)
Strength “Heavy Grace” 30 Clean and Jerks (205/145) 7min Time cap WOD For time Row 1000m then, 3 Rounds of… 25 Pull-ups 50 Pushups 75 Air Squats
Strength “Heavy Grace” 30 Clean and Jerks (205/145) 7min Time cap WOD For time Row 1000m then, 3 Rounds of… 25 Pull-ups 50 Pushups 75 Air Squats
Strength DL 5-5-5-5-5 WOD For Time 6 Rounds of… 2 Squat Cleans (185/125) 4 C2B 5 T2B 7 Burpees
Strength Bench Press 8-5-2-2-2 Get a Heavy 2 set. WOD 4RFT 15 Push Press (135/95) 100m Farmers carry (50/35) NO JERKS! Cashout- 3×12 band tricep Ext.