WOD

  Strength: Snatch Complex 1 Squat Snatch 1 Low Hang Squat Snatch 1 Overhead Squat  * build in weight or stay at one weight the whole time (15 mins to complete) WOD: For Time: 40/35/30 Calorie Row 20 Squat Snatches (115/85/65) 40/35/30 Calorie Row
Read more
Skill: Ring and Bar Muscle Ups (Spend 15 mins working on progressions) WOD: 14 MIN AMRAP: Buy-In: 50/45/40 Cal Bike Max Rounds in Time Remaining: 15 Box Step Ups with 2 DB’s (24/20/16) (50/35/25lb) 10 HR Pushups 5 Ring or Bar Muscle Ups or 6 ring rows to dip
Read more
Strength: Thruster On the 1:30 x 6 Sets: 3 Thrusters (build in weight or stick to 1 weight the whole time) WOD: 7 Rounds For Time: 200 Meter Run 7 Thrusters (95/65/55) *should be unbroken 7 Burpees * 20 min time cap
Read more
Strength: 10 MIM EMOM Every min on the min do 5 bench press 135/95/65 WOD: 1-2-3-4-5-6-7-8-9-10 reps For Time of: Dumbbell squats 50/35/25 lb’s Bar-facing burpees -with time remaining find a 1rm clean -12 minute time cap – If you finish under the time cap, use remaining time to complete part 2.
Read more
1 169 170 171 172 173 207