SPT Complete 3 rounds of… (5min time cap) 10 WB 10 T2B 10 Break Dancers Then, Group BB OHS warm up (7min Time cap) Strength OHS 3-3-3-3-3… *Increase weight every set 20min Time cap WOD 4min to complete 3 Rounds of “Cindy” Then, with remaining time ME Clean and Jerks (135/95) Rest 1min 4min to […]
Strength Bench Press 5-5-5-5-5 Incerease weight every set WOD 4RFT Run 200m 8 Ring Dips 15 WBSU’s (20/14) 18.3 will be announced at 5pm.
Strength Back Squat 8-8-8-8-8 WOD For Time 30 Power Cleans (135/95) 30 Calories on Rower 30 WB (20/14) Pull-up Program Day 2 Posted at box
Skill Handstand Push-ups Progressions 7min EMOM 20sec ME / 40 Sec rest Set number of reps 1-5 WOD 18:00min AMRAP 30 KBS (62/35) 15 Burpee Box Jump overs 20 DU’s 1 Rope Climb
Strength 10:00min EMOM 2 Squat Cleans 75-80% of 1RM (will stay same weight whole EMOM) *should be challenging WOD For Time 400m Run Then, 21-15-9 of… Thrusters (95/65) Knees to Elbows Then, 400m to finish. Pull-up Program Day 1 1×10 Kip 2×10 Strict, assisted or on knees pull-ups 1×10 Ring Rows 1×10 DB Pullover Cashout– […]
Skill Complete in 15 Min. Complete 2 Rounds A) 15 each single leg banded RDL B) 15 Hollow Body to sit-ups C) 12 each single leg step ups D) 12 (each side) on one knee land mines E) 10 Strict Ring Rows Partner WOD Alternate movements with partner 16:00min AMRAP 10 Cal Row 7 Front […]
Strength A) 1 Push Press + 2 Push Jerks + 2 Split Jerks 5-7 sets B) Back Squat- 10-10-10 C) Bench Press – 8-8-8-8 D) Ring Dips / GHD Back Ext. WOD 2 Rounds of… 6min AMRAP 10 Power Snatches (95/65) 25 DU’s Rest 2min *Continue were you leave off, measure is total Rounds + […]
Strength Clean Complex 2 Squat Cleans (Touch and go) + 2 Hang Squat Cleans Increase weight every set. Complete 5-7 sets. WOD 10-9-8-7-6-5-4-3-2-1 DL (225/155) Pull UPS (RX+ C2B)
Tabata Warmup 1) DB Pull over 2) plank on bench with Rotation 3) BB push Press 4) skater Jumps Pull-ups/ Group OHS BB warm up Strength OHS 5-5-5-5-5 *work to heaviest 5 Between each set complete 25 DU’s 10-15-20-15-10 S2OH (155/105) WB (20/14) Box Jump overs 200m run (every round) Rest 1min (every round) *20min […]
Warm-up (fun game) Strength DL 5-3-1-1-1… 20min Time cap WOD 3 Rounds of… 1 min of Calorie Row (:50sec) 1 min of Side plank (30 sec each side) 1 min of Russian KBS Alternating hands 1 min of Slam Balls Cashout– 400m run for time Group Stretch.