Skill: HandStand Pushups (10 min progressions) WOD: “Slow it Down” 4 rounds NOT for time *Start on any station you want *Rest 1-2 mins after each round 10 HSPU or :30 sec hand stand hold 10 strict pullups 15 Cal Bike 25 American KB Swings 53/35Read More
Strength: Snatch Complex 10 min EMOM 7 mins to warm-up then… Do 1 snatch grip deadlift directly into 1 power snatch all at the same weight WOD: For Time: 3-6-9-12-15-18 Power Snatch 95/65/55 Hand Release PushupsRead More
WOD: 5 MIN AMRAP 15-12-9 Box Jumps 30/24/20 Strict Presses 95/55/65 *max double unders in the time remaining rest 5 mins 5 MIN AMRAP 15-12-9 Box Jumps 24/20/16 Push Presses 115/80/65 *max double unders in the time remaining rest 5 mins 5 MIN AMRAP 15-12-9 Box Jumps 24/20/16 Push Jerks 135/95/65 *max double unders in...Read More
Strength: Squat Cleans 10 min EMOM 7 mins to warm-up Do 2 Squat Cleans all at 75% of 1rm WOD: 3 rounds For Time 15 Power Cleans 155/105/95 *should be done in quick singles 15 Bar Facing BurpeesRead More
Strength: Strict Press 15 min running clock complete 10.9.8.7.6.5.4.3.2.1 Presses off the rack. Go up in weight each new set. WOD: Every 5:00 min for 4 rounds 20 Pullups RX+ do CTB Pullups 15 Box Jumps 24/20 10 TTB *rest with the remaining time, score is your slowest time out of the 5 rounds.Read More
Skill: Double Unders (Spend 10 mins working progressions) WOD: “Let it Be” 24 MIN EMOM MIN 1: 10 Cal Bike MIN 2: 50 Double Unders 50 singles or 30-45 sec practice MIN 3: 25 ABMat Situps MIN 4: 20 PushupsRead More
Strength: Back Squat Every 2:00 min for 5 sets do 10-8-4-6-2 increases weight each new set. goal is to finish at about 80% of 1rm WOD: For Time: Cash in: 30 Wallballs 20/14/10 21-15-9 Lateral Barbell Burpees Back Squats 95/65/55 (clean weight off ground then put on back) Cash Out: 30 Wallballs 20/14/10Read More
