Warm up 400m Run 12 MIN EMOM MIN 1: 10 Good mornings MIN 2: 10 Bent over rows MIN 3: 10 PVC presses MIN 4: 10 leg kicks WOD: For time: 800m Run directly into… 3 rounds 21 Deadlifts 15 Lat Burpees over barbell 9 Push Jerks Barbell: 135/95/65lbs MINIMAL EQUIPMENT VERSION: Sub barbell for...Read More
Warm up Run 200m 3 min jump rope practice Then 3 rounds not for time: 10 squats 10 Russian KB swings 10 pass throughs WOD: For time: 50-40-30-20-10 Double unders HRPU hand release pushups directly into…. 5-10-15-20-25 KB swings 53/35/26 Wallballs 20/14/10 NO EQUIPMENT VERSION: Sub jump rope for box step ups Sub KB for...Read More
View Public Whiteboard Warm up 12 MIN EMOM MIN 1 30 sec jog in place MIN 2 5 V-UPs 5 jump squats 16 MIN AMRAP 10 Power Cleans (135/95/65) 10 Box Jump Overs (24/20/16) 10 TTB Minimal Equipment Version: Sub Barbell for 2 DBS (50/35/25lbs) Sub TTB for V-UPS No Equipment Version: Sub barbell for...Read More
View Public Whiteboard Strict Press Build to a heavy single (must clean the bar off the ground) Warm up- 400m row or run 3 rounds 10 presses 10 shoulder taps 10 leg kicks 5 burpees For time: 21-18-15-12-9-6-3 reps of: Push Press (95/65/45) Barbell facing burpees 200m run after each round Minimal Equipment version: Sub...Read More
View Public Whiteboard Warm up 3 min jump rope practice 10 min EMOM MIN 1: 10 jumping squats MIN 2: 10 KB Deadlifts For time: Cash In: 100 DU or 200 singles Directly into 3 rounds: 20 lunges (total not per side) 15 Chest to Bar Pull-ups 20 Front Squats (115/85/65) 15 Kettlebell Swings (53/35/26)...Read More
View Public Whiteboard Warm up 10 mins of work 5 DB RDLS per leg 10 step ups 5 presses per arm 5 front squats per arm For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters Women 35-lb. DBs, 20-in. box Men 50-lb. DBs, 24-in. box Senior-Teen 25 DB /16in...Read More
Back Squat Build to a heavy set of 3 Warm up 3 rounds 10 lunges per leg 10 downdog pushup 10 squats 200m run 3 Rounds For Time: 50 Air Squats 35 Push-ups 25/18/12 Calorie Row NO EQUIPMENT or MINIMAL EQUIPMENT VERSION: Sub Row for 400m Run Cash out: TABATA- V-UPSRead More
