Strength: Push Jerks (off the rack) work to a heavy single for the day in 13:00 minutes WOD: 6 MIN AMRAP : Buy-In: 400 Meter Row Max Rounds With Time Remaining: 9 Push Jerks (115/85/65) 9 Chest to Bar Pull-ups Rest 4 minutes 6 MIN AMRAP : Buy-In: 400 Meter Row Max Rounds With Time...Read More
WOD: 16 MIN AMRAP 16 Dumbbell Power Snatches (50/35/25) 16 Hand Release Pushups 16 Single Dumbbell Hang Clean & Jerks (50/35/25) 16/13/10 Calorie Bike *switch arms every rep on DB CASHOUT: 8 MIN EMOM MIN 1: :40 sec high plank hold MIN 2: :40 sec rig hangRead More
WOD 6 Rounds For Time: 45 Double Unders or 45 singles 30 Air Squats 15/12/10 Calorie Row (20 min time cap) Rest 5 mins Then in a 15-minute window find a heavy 3 rep Back Squat off the rack * This two-part workout has two scores * The first score is the time it takes...Read More
For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65...Read More
WOD: 10 MIN EMOM MIN 1: 10/8/6 Cal Bike Min 2: 10 Pullups Rest 1 min TABATA: Core (45 sec on 15 sec off 8 rounds= 4 mins) AB Mat Situps Russian Twists with Slamball 30/20/10 Rest 1 min 10 MIN EMOM MIN 1: 20 Strict Barbell Presses 45/35 MIN 2: 20 Barbell Bent Over...Read More
Strength: 13 mins to find a heavy Power Snatch WOD: “Ingrid” 10 Rounds For Time: 3 Snatches (135/95 lb/65) 3 Burpees Over the Bar To learn more about Ingrid click hereRead More
Strength: 13 mins to work to a heavy Clean Complex 1 Hang Power Clean + 1 Hang Squat Clean WOD: For Time Buy-in: 100 DU or 100 singles Directly into 4 rounds of: 5 squat cleans 155/105/85 15 pushups 20 KB Swings 53/35/26 Cash Out: 100 DU or 100 singles *20 min time capRead More
