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Skill/Strength 2:00 AMRAP: Double Unders 16:00 EMOM: Min 1: 0:20 L-Sit anyhow Min 2: 0:25 AMRAP Ring Dips Min 3: 0:30 Back Extensions Min 4: 2-5 MU or Hips to Rings (high or low rings) WOD For Time: 50...
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Skill/Strength 16:00 Snatch Progression EMOM: Min 1-4: 2 Muscle Snatch Min 5-8: 1 Power Snatch Min 9-12: 1 Squat Snatch Min 13-16: 2 Snatch Pulls (w/3 second Pause at top of the knee) *Add weight...
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Skill/Strength 6×4 Back Squat @ 80% *Perform 5 Strict Chest to Bar Pull Ups or 5-10 Strict Pull Ups between sets *If you can do more than 5 UB strict C2B pull ups, add weight *Pullups should be done in...
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Skill/Strength 15:00 EMOM, alternating: Min 1: 0:30 AMRAP Double Unders Min 2: 0:40 Nose & Toes to Wall HS Hold or Freestanding Min 3: 1-2 Rope Climbs (15′) WOD 4 RFT: 400m Run 25 Sit-ups 12...
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Skill/Strength 16:00 Clean & Jerk Progression EMOM: Min 1-4: 1 Power Clean & Jerk Min 5-8: 1 Hang Squat Clean & Jerk Min 9-12: 1 Squat Clean & Jerk Min 13-16: 2 Clean Pulls (w/3 second...
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WOD “Deck of Death” With a parter, for time: Hearts = Russian Twist (KB) Diamonds = Cal Row Spades = KB Swings (53/35#) Clubs = Box Jumps *40:00 cut-off *All face cards = 10 reps *Joker = 1:00 Plank
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Skill/Strength 12:00 Snatch EMOM: Min 1-4: 2 Muscle Snatch Min 5-8: 1 Power Snatch + 1 Hang Squat Snatch Min 9-12: 1 Squat Snatch (do not go over 85%) *Add weight throughout WOD 10:00 EMOM: 4 Thrusters...
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Skill/Strength 16:00 EMOM: Min 1: 3 Deadlifts @80-85% of 1RM Min 2: 0:25 Crow Pose or Headstand Min 3: 0:30 Banded Muscle-Up Transitions Min 4: 0:40 Hollow Rocks WOD For Time: 100 Double Unders Then...
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Final Summer Potluck Our last summer potluck will be THIS Friday, August 12th! We’ll set up some tables and be ready to entertain at 6:30pm. Please bring a dish to share and your beverage of choice....
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Skill/Strength 16:00 EMOM: Min 1-4: 1 Clean Pull + 1 Power Clean + 1 Jerk Min 5-8: 1 Squat Clean + 2 Jerks @ 75% Min 9-12: 1 Squat Clean + 1 Jerk @ 80% Min 13-16: 1 Squat Clean + 1 Jerk @ 85% WOD For...
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Skill/Strength 7×3 Back Squat @ 85% *Perform 5 Strict Chest to Bar Pull Ups or 5-10 Strict Pull Ups between sets *If you can do more than 5 UB strict C2B pull ups, add weight WOD 3 RFT: 16 Front Rack...
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Skill/Strength 16:00 EMOM, alternating: Min 1: 8-12 Bench Press @60-65% Min 2: 0:40 Calorie Row Min 3: 0:35 V-Ups Min 4: 0:40 Double Unders *Scale up on V-Ups with Medicine Ball if able WOD 5 Rounds:...
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WOD With a Partner, 35:00 AMRAP: 40 Pull Ups while partner Bar Hangs 60 KBS (53/35#) while partner Handstand Holds 80 Lunges while partner Superman Holds 60 Plank Up while partner Plank Holds 40 Goblet...
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Skill/Strength 16:00 EMOM: Min 1: 5-10 Kipping HSPU or 0:30 Headstand Hold Min 2: 0:25 Kipping Swings on the Rings or Bar Min 3: 0:40 AMRAP Double Unders Min 4: 5-8 Bent Over Rows WOD “Fran” For Time:...
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Skill/Strength 15:00 Snatch EMOM: Min 1-5: 2 Squat Snatch @ 78% Min 6-10: 1 Squat Snatch @ 83% Min 11-15: 1 Squat Snatch @ 88% WOD 13:00 AMRAP: 200m Run 10 Deadlifts (275/185#) 15 Box Jumps (24/20″) 20...
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Skill/Strength 16:00 EMOM: Min 1: 5-8 Push Press @ 70-75% Min 2: 0:30 Banded Tricep Extensions Min 3: 0:30 Slam Ball Min 4: 2-4 Muscle-Ups WOD 12:00 AMRAP: 15 Burpees over KB 20 KB Front Rack Lunges...
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Skill/Strength 15:00 Clean & Jerk EMOM: Min 1-5: 2 Clean & Jerk @ 78% Min 6-10: 1 Clean & Jerk @ 83% Min 11-15: 1 Clean & Jerk @ 88% WOD 3 RFT: 200m Waiters Carry (25/15#) 10 HSPU 10...
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Skill/Strength 6×2 Back Squat @ 90% *Perform 5 Strict Chest to Bar Pull Ups or 5-10 Strict Pull Ups between sets *If you can do more than 5 UB strict C2B pull ups, add weight WOD For time: 400m Run 40...
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WOD With a Partner, for time: 75 TTB 100 Power Snatches (75/55#) 150 Hand Release Pushups 200 Jumping Lunges (total) 300 Double Unders (30:00 cut-off) *One partner must be running 200m at all times...
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Skill/Strength 15:00 EMOM: 3 Snatch Waves Min 1: 1 Snatch @ 70% Min 2: 1 Snatch @ 75% Min 3: 1 Snatch @ 80% Min 4: 1 Snatch @ 85% Min 5: 1 Snatch @ 90% WOD Every 2:30 for 4 Rounds: 30 Double Unders 20...
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