Strength 20min Time cap Snatch 5-3-1-1-1… Or Novice Athletes OHS 5-3-1-1-1… WOD 6RFT 8 Power Snatches (115/75) 10 Back Squats (115/75) RX+ (OHS) 20 Russian Plate Twist (25/15) 15min Time cap Scaled WOD 6RFT 20 DB Snatches (Alternating) 15 Air Squats 20 Russian Ab twist
Strength Bench 3-3-3-3-3 WOD 10 HSPU’s 20 Sit-ups 30 Push-ups 400m run 100 DU’s 400m run 30 Push-ups 20 Sit-ups 10 HSPU’s *scale 4 Wall Walks = 10 HSPUs 300 singles= 100 DU’s, rather you scale fewer DU’s (75-30) before resorting to singles.
Warm-up Dynamic Group Warm-Up Barbell Squat Clean Warm-Up Strength Front Squats 2-2-2-2-2 WOD 2min of…. 10 Squat Cleans (135/95) 6 Box Jumps (30/24) ME Pull-ups for remainder of time Rest 1min 2min of… 7 Squat Cleans (165/115) 6 Box Jumps (30/24) ME Pull-ups for remainder of time Rest 1min 2min of… 5 Squat Cleans (185/135) […]
Open Workout 18.1 20min AMRAP 8 T2B 10 Hang DB Clean and Jerk (Alternating sides 5 each) Calorie Row (14/12)
Strength DL 3-3-3-3-3 Push Press 3-3-3-3-3 WOD For Time 1000m Row + 400m Run
Strength Back Squat 10-8-6-4-2 *Goal no fails, medium to light weight. We want the movements to feel good not to heavy. Add weight every set. WOD 3 Rounds of… EMOM of 40 sec of Work, 20 sec of rest. 1) Stationary Alternating Reverse Plate OH Lunges (45/25) 2) Ring Rows (Alternating one foot off ground) […]
Skill 10:00min EMOM 30 Sec. of Work/ 30 of rest Odd- DU’s Even- T2B WOD 12:00min AMRAP Run 200m 10 Pull-ups 10 Push Press (115/75) 15 Sit-ups
Hero WOD “Adam Brown” Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents. 2RFT 24 DL (295/195) […]
Strength Snatch 3-3-3-3-3 Work up to a heavy 3. Reset between reps. WOD For Time 10 Clean and Jerk (135/95) 10 Burpees over bar 8 Clean and Jerks 8 Burpees over bar 6 Clean and Jerks 6 Burpees over 4 Cleans and Jerks 4 Burpees over bar 2 Clean and Jerk 2 Burpees over bar […]
Warm-up Running drills Skill 10 x 40yd Sprints (75% effort) WOD For Time 18-15-12-9-6 T2B Box Jumps (24/20) Slam Balls (20/10)