Strength Front Squats 5-5-5-5-5… WOD 13:00 min AMRAP 5 G2OH (Clean and Jerks) (135/95) 5 Box Jumps (24/20) 3 HSPU 6 G2OH 6 Box Jumps 3 HSPU’s 7 G2OH 7 Box Jumps 3 HSPU’s 8 G2OH 8 Box Jumps 3 HSPU’s 9 G2OH 9 Box Jumps 3 HSPU’s 10 G2OH […]
Warm-up Gymnastic warm up- Ring MU’s Strength Bench Press (Rep scheme posted at box) hint- ladder Partner WOD 13min AMRAP Alternate movements with partner Row 15 cal row 15 Burpees 12 Hang Power Snatches (75/55)
Strength Squat Cleans 2-2-2-2-2… AHAP WOD Run 200m 10-8-6-4-2 Front Squats (155/105) T2B Rest 1min Run 400m Cashout– practice deficient gymnastic skills
Strength Push Jerk 5-3-1-1-1… WOD Complete in any order (20:00min cut off) 100 WB 80 Sit-ups 60 Push-ups 40 DL (185/135) 20 Burpees 5 Rope climbs
Strength OHS 5-3-1-1-1… 20 min to establish 1RM WOD 6 min AMRAP 20 DL (135/95) 30 DU’s Rest 3min 6min AMRAP 8 C2B Pull-ups 15 Russian KBS (54/25) Cashout– Bar MU’s
Strength DL 3-3-3-3-3 WOD For Time 500m Row 400m run 20 Air Squats 20 Burpees 20 sit-ups 20 Push-ups Cashout– work an mobility needed
Strength 10:00min EMOM Clean Complex 1 Power+ 1 Hang Power + 1 Squat Clean *Warm up/ stay at 60-70% of 1RM WOD 5-10-15-10-5 Push Jerks (135/95) Box Jump overs (24/20) 10-20-30-20-10 DU’s Cashout– 20 Ring Dips WL– will be posted on members group
SKill Weighted Pull-ups 5-5-5-5-5 /RIng Muscle ups Drills WOD 3RFT 14 T2B 100m run 20 KB rows (54/25) 100m run 20 KB Snatches (54/25) 100m run Cashout– Rear Delt flys/ Bar MU’s (CF4P Tactical Angel’s)
Warm-up 5min Group Dynamic + 10 strict pull-ups TaBata (3 Rounds) 1) Kips on Rings 2) MBC 3) Hollow Body Rock 4) Hinge Rows Strength Back Squat 3-3-3-3-3… Goal- Heavier than previous weeks 5’s. WOD 9min AMRAP Min 0-2 -ME WB (20/14) Min 2-9- AMRAP of […]
Strength Push Jerk 3-3-3-3-3 WOD Complete For Time in order 12 Clean and Jerks (135/85) (95/65) 9 Clean and Jerks (165/95) (115/75) 6 Clean and Jerks (185/105) (135/85) 3 Clean and Jerks at (205/115) (155/95) 100 DU’s (400 singles) 20 HSPU’s (10 Wall climbs) 30 OHS (95/65) 40 Push-ups Cashout– 30 DB Snatches