WOD: 400m Run 25 Pullups 50 Pushups 75 Air Squats 400m Run must go unpartitioned CASHOUT: 12 MIN EMOM MIN 1: 10 Box Jumps 24/20/16 MIN 2: 10 Leg Lifts holding a med ball behind your head to stabilize MIN 3: 20 Barbell Thrusters 45/35/25 MIN 4: 20 Barbell Overhead Squats 45/35/25Read More
Strength: Deadlift 10-minute clock Set 1: 5 at 40% Set 2: 5 at 50% Set 3: 5 at 60% (no + on any lifts this week) *Record the last set of 5 WOD: “Couplet” For Time: 21-18-15-12-9-6-3 reps of Deadlifts (Bodyweight) Wallballs 20/14/10Read More
5 MIN AMRAP : Buy-In: 500/400 Meter Row 30 Double Unders 5 Power Snatches (135/95/65) Rest 5 Minutes 5 MIN AMRAP Buy-In: 500/400 Meter Row 30 Double Unders 10 Power Snatches (95/65/55) Rest 5:00 5 MIN AMRAP Buy-In: 500/400 Meter Row 30 Double Unders 15 Power Snatches (75/55/45)Read More
Strength: Back Squat 10 minute clock Set 1: 5 at 40% Set 2: 5 at 50% Set 3: 5 at 60% (no + on any lifts this week) *Record the last set of 5 WOD: 5 Rounds For Time: 15 Chest to Bar Pull-ups 12/9/6 Calorie Assault Bike 9 Front Squats 115/85/65Read More
10 DB Snatches (50/35/25) 20 pushups 25 Air Squats 200m run 20 DB Snatches 20 pushups 25 Air Squats 200m run 30 DB Snatches 20 pushup 25 Air Squats 200m run *must alternate each arm on DBRead More
Strength: Deadlift 15 min continuous clock. Record only the last set of max reps. All sets based on 90% of 1rm. Set 1: 5 at 75% Set 2: 3 at 85% Set 3: 1 at 95%+ WOD: 1 round of: 10 CTB Pullups 20 Deadlifts (185/135/105) 30 Wallballs (20/14/10) Rest 2 mins 1 round of:...Read More
Strength: Push Jerks (spend 15 mins working to heavy single) clean weight then jerk it. NOT off the rack WOD: 3 Rounds For Time: 400 Meter Run 15 TTB 10 Push Jerks (155/105/95)Read More
