WOD: FOR TIME 100 Double Unders 50 Single Dumbbell Hang Clean and Jerks (50/35/25) 80 Double Unders 40 Single Dumbbell Hang Clean and Jerks (50/35) 60 Double Unders 30 Single Dumbbell Hang Clean and Jerks (50/35) 40 Double Unders 20 Single Dumbbell Hang Clean and Jerks (50/35) 20 Double Unders 10 Single Dumbbell Hang Clean...Read More
Strength: Deadlift With a 15 min continuous clock work to a heavy single for the day WOD: 5 MIN AMRAP : 24/21/18 Calorie Row 21 Deadlifts 135/95/65 21 Lateral Barbell Burpees Rest 3 Minutes 5 MIN AMRAP 21/18/15 Calorie Row 15 Deadlifts 135/95/65 15 Lateral Barbell Burpees Rest 3 Minutes 5 MIN AMRAP : 18/15/12 Calorie Row 9 Deadlifts...Read More
Strength: Hang Squat Snatch (build to a heavy single in 15-20mins) WOD: 12 MIN AMRAP 25 Double Unders 9 AB-Mat Situps 25 Double Unders 9 Hang Squat Snatches (95/65/55)Read More
3 Strength: Cleans 10 MIN EMOM Do 2 Cleans every min on the min at 80% of 1 WOD: 3 rounds for time: 15 Power Cleans 135/95/65 12 Burpee Box Jump Overs 24/20/16 9 V-UpsRead More
Skill: Kipping and Butterfly Pullups (Spend 10-15 mins working on progressions) WOD: For Time: 800 Meter Row 25 Thrusters (95/65/45) 25 Chest to Bar Pull-ups 800 Meter Row 25 Overhead Squats (95/65/45) 25 Toes to Bar 800 Meter Row 25 Front Squats (95/65/45) 25 Pull-ups *25 min time capRead More
Strength: Back Squat 10×1 at 85% of 1rm WOD: 15 MIN AMRAP 30/27/24 Calorie Assault Bike 30 Single Dumbbell Hang Clean and Jerks (50/35/25) 30 Single Dumbbell Reverse Lunges (50/35/25)Read More
Strength: Snatch (Power or Squat) Heavy single for the day WOD: 5 three minute AMRAPS in 19 minutes 3 Power Snatches 95/65/55 6 pushups 9 airsquats Then rest 1 min and repeat for 5 rounds *After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and...Read More
