Strength 1 Power Clean EMOM style, 16:00min time cap Add weight every 2 min until fail… WOD 5 rounds of… 2min to complete… 12 pullups 20 KBS (62/35) 10 Sit-ups min 2-3 ME Hang Squat cleans (115/85) *may start cleans only once all work above is done, but must wait until min 2 rest min […]
Strength Bench Press 10-5-2-2-5-10 Measure= total volume WOD “Randy” 75 Snatches for Time (75/55) R
Strength Front Squat 5-3-1-1-1 WOD 6 Rounds of… 5 C2B Pull-ups 15 Double Unders Then, Run 400m
Push Press 5-3-1-1-1… 20min find heavy 1RM WOD 9min AMRAP Ascending Ladder by 3… Hang Power Cleans (135/95) WB (20/14) Strict Push-ups Cashout– 25 pull-ups for Time
Gymnastic Warm up Hollow body rocks, kips, superman, Skill Ring MU progressions A) 5-10 Fslse grip Ring Rows B) 5-10 on knees, arms at 90 degrees, pull rings to chest to (transition) to bottom of dip. Stay on toes. C) kip on rings, rings to hips D) 5 Jumping Ring MU WOD 3 Rounds of… […]
Strength 2 Hang Squat Snatches 20min *Increase weight every set/ work to a heavy set *Bar must stay off ground once start WOD For Time, complete 10-8-6-4 OHS (115/85) Burpees over Bar Then, 20 Box Jumps (24″/20″) 20 Air Squats Cashout- 1min ME T2B
Warm-up Flag games WOD 15-12-9-6-3 Power Snatches (115/75) T2B 100m Sand bag run 1 Bar Muscle up Post WOD ROM WOD (short Version)
Strength Front Squats 3-3-3-3-3 Partner WOD Alternate movements with partner. Complete 8 Rounds of… 15 Slam balls (20/10) 10 Back Squats (115/75) 8 Burpee Broad Jumps
Strength 2 Power Cleans (touch and go) 12:00min EMOM Increase weight every 2min. WOD 2 Rounds of… 30 Russian KBS (53/35) 20 Pull-ups 10 OHS (95/65) Rest 2min 3 Rounds of…. 20 KBS 10 Pull-ups 5 OHS (95/65)
Warm up- Head Stands/ Kipping HSPU’s Push Press 3-3-3-3-3 WOD 4 RFT 7 HSPU’s 14 Box Jumps (20/14) 1 Rope Climb 400m run