WOD: 2 rounds for time: 19 cleans 115//85/65 29 wallballs 20/14/10 20/14/10 39 cal row 19 push press 115/86/65 68 double under *first 2 movements= year he was born 1929 39 cal row= age he was when he was assassinated final 2 numbers= year of his death 1968 34= age he was when he gave...Read More
Strength: Deadlift 6 reps 70% 5 reps 75% 4 reps 80% 3 reps 85% 2 reps 90% 1 95% or if they you good go for a 1rm WOD: 13 MIN AMRAP: 30 Single Dumbbell Hang Clean and Jerks (50/35/25) *Alternate arms every 5 reps here 15 Box Jumps (24″/20″/16) 10 Deadlifts (225/155/115)Read More
Skill: HSPU (spend 10-15 mins on progressions) WOD: 10 MIN EMOM MIN 1: 7 HSPU OR 15 pushups MIN 2: 12 Pullups Rest 2 mins 10 MIN EMOM MIN 1: 15 KB Swings 53/35/26 MIN 2: 15 Goblet Squats 53/35/26Read More
WOD: On the 4:00 min x 5 Rounds: 50 Double Unders 20/15/12 Calorie Row 10 Front Squats (155/105/95 *Score each round on their own * Your final score will be the slowest of the 5 roundsRead More
Strength: Power Clean (heavy set of 3) *does NOT have to be touch and go WOD: 5 Rounds for time: 10 Power Cleans (135/95/65) 10 Burpees * The weight in “Black and Blue” should be something you can cycle for touch-and-go reps * Choose a weight that allows you to clear each set of 10...Read More
Strength: Back Squat 5×5 at 70% of 1rm (take approx 15 mins to complete) keep it light! WOD: 16 MIN AMRAP 18/15/12 Calorie Assault Bike 15 Wallballs (20/14/12) 12 Dumbbell Snatches (50/35/25) * Alternate arms every rep 9 Toes to BarRead More
WOD: For Time: 2,000/1,800/1600 Meter Row 150 Double Unders 7 Rounds of “Fun Complex” Fun complex= 5 push jerks 155/105/95 10 Air Squats *No time capRead More
