Skill Handstand Pushups Death by…. EMOM Format RX+ =by 2 RX =by 1 Scale= knees on box/ bench 14min Time cap WOD 3 Push Jerks (185/105) 40 WB (20/14) 40 KBS (53/35) 40 DU’s 3 Push Jerks (185/105) 30 WB 30 KBS 30 DU’s 3 Push Jerks (185/105) 20 WB 20 KBS 20 DU’s 3 […]
Strength OHS 8-8-5-5-5 WOD 21-15-9 DL (225/155) Box Jump overs (24/20) T2B
Hero WOD “Glen” Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. For Time 30 Clean and Jerks […]
Strength Bench 5-5-5-5-5 WOD Open Workout 17.5 10 Rounds of…. 9 Thrusters (95/65) 35 DU’s We will do 25min Time cap. Original open time cap was 40min.
Skill False Grip Ring Rows 5 x 10 Kips off Rings 3 x 6 WOD For Time Run 400m 30 DL (185/125) 50 WB (20/14) 25 C2B Run 400m 30 DL (185/125) *complete in order
Strength only Wednesday Squat Cleans 5 @ 65% 5 @ 75% 3 @ 85% 1 @ 90% 1 @ 95% 1 @ ….. Push Press 3-3-3-3-3
Skill T2B- review 8 min EMOM 40 sec of Work/ /20 rest Odd- ME T2B Even- ME Cal Row WOD 3RFT 1min SDHP (95/65) 1min Burpees 1min L pull-ups 1min DU’s 1min rest Measure = Total Reps
Dynamic Warm up/ Small band hip warm up Strength Back Squat 10-5-1-1-1… Work to Heavy set each time, working to a Heavy 1 attempt on the 3rd 1 set. 25min 10min AMRAP 5 Hang Power Snatches (95/65) 7 OHS (95/65) 15 Sit-ups RX+ (115/85)
Strength Con 10:00min EMOM 20 sec work/ 40 sec of rest Complete 3 DL @ 70% of 1RM+ ME Burpees remainder of work time. Measure= Burpees WOD 25 calorie row, buy in, 10-9-8-7-6-5-4-3-2-1 S2OH (155/105) DL (155/105) Cashout– Shoulder Stability EX
Strength Front Squats 2-2-2-2-2 WOD 4RFT 7 C2B Pull-ups 12 Box Jumps 16 DB Snatches (50/35) Cashout– 500m Row For Time