170410
Skill/Strength Every 2:00 for 7 rounds: 5 Front Squats @ 70% 1RM FS 3 FS @ 75% 1 FS @ 80% 5 FS @ 75% 3 FS @ 80% 1 FS @ 85% 10 Back Squats @ 75% 1RM FS WOD For Time: 800m Run 25 KBS (53/35#) 400m Run 25...
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Skill/Strength 6 Rounds, every 2:00: HSPU Skill work A. 5-8 Strict or deficit B. 5-10 Box HSPU C. 10+ Seated KB Press *After each set perform 10 Hollow Rocks + 10 Superman WOD 3 Rounds For Time: 15...
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WOD 4 rounds, with 3:00 rest between rounds: 3:00 AMRAP 50 DU buy in, then AMRAP 10 Power Cleans (115/75#) 25 WBS (20/14#)
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WOD 10-10-10-10-10 Good Mornings (add weight each round) Ring Dips Lateral Box Step Ups (per leg) 2x Banded Pull-aparts *200m Row at some point each round *Conversation pace *25:00 cap
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Skill/Strength Every 2:00 for 6 Rounds: Strict Press 5-4-3-2-1-10 WOD For Time: 6-9-12-9-6 Lateral Burpees Over Barbell Front Squats (185/125#) CTB Pull-Ups *15:00 Cap
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WOD For time, with a partner: 60-40-20 Pull-ups Push-ups Situps Squats *400m Run with partner after each round *One person working at a time, split reps anyway *30:00 Cap
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WOD “32 Hokies” 7 Rounds For Time: 4 Squat Clean & Jerks (135/95#) 16 Deadlifts (135/95#) 32 Double Unders
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WOD 20:00 AMRAP: 400m Run 10 TTB 15/10 HR Pushups 20 Alt. DB Snatches (50/35#) (total) Skill/Strength 5:00 AMRAP: Strict Pull-ups
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Skill/Strength 4 Rounds for quality, not for time: 8 KB Goblet Split Squats per leg 15 Feet Elevated Glute Bridges 10 Lateral Box Step Ups per leg *16:00 Cap WOD For Time: 50 Calorie Row or 35 Calorie...
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WOD 20:00 Conversational AMRAP: 300m Run 10 DB Bench Press 100m KB Farmers Carry (out + back) 0:30 HS Hold 10 Single Arm Kneeling KB Press Cashout Mobility
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WOD Every 4:00, for 5 Rounds: 5 Hang Power Cleans + 5 Front Squats 300m Run Cashout Accumulate 35 Dragonfly in as few sets as possible Followed by mobility: 3:00 Straddle Stretch 1:00 Lax ball on the...
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WOD With a partner, 4 RFT: 23 Partner Facing Burpees 67 Sit-ups 50 KBS (53/35#) *Burpee finish is a double high-five with partner *Situps and KBS can be split any way, one partner working at a time...
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Skill/Strength 1RM Back Squat Every 2:00 for 8 rounds: Back Squat 5 @ 70% 3 @ 75% 1 @ 80% 5 @ 75% 3 @ 80% 1 @ 85% + 1 @ 90% + 1 @ ~95% + WOD For Time: 500m Row
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Skill/Strength 15:00 EMOM: Min 1: 0:30 HS Hold Min 2: 8 Pendlay Rows Min 3: 8 Box Jumps (30/24″) *Add weight each round for the rows WOD CFG Age Group Online Qualifier #3 For Time: 21-15-9 Shoulder to...
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WOD 23:00 AMRAP: 400m Run 25 TTB 50 DU 15 Squat Cleans (135/95#) Cashout 50 Pushups in as few sets as possible Mobility: 2:00 Couch Stretch per side
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WOD 4 Rounds, for quality, not for time: (AMRAP of each until burnout) Banded Tricep Extensions Kneeling Single Arm DB Row Single Arm Bottoms up KB Press KB Farmers Carry Hold Calf Raises “Lu” Lateral...
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Skill/Strength Every 2:00 for 8 Rounds: Snatch (power or squat) 3 @ 70% 2 @ 75% 1 @ 80% 3 @ 75% 2 @ 80% 1 @ 85% + 1 @ 90% + 1 @ ~95% + WOD 3 RFT: 10 Deadlifts (225/155#) 15 HR Pushups 20 Med Ball...
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Skill/Strength Ring Muscle-Up Progressions WOD 20:00 AMRAP: 20 DB Snatches, alternating (50/35#) 12 DB Facing Burpees 3 Ring Muscle-Ups 400m Run ***The box close immediately following the 9am class to...
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Skill/Strength Every 2:00 for 9 rounds: Front Squat 5 @ 70% 3 @ 75% 1 @ 80% 5 @ 75% 3 @ 80% 1 @ 85% + 1 @ 90% + 1 @ 95% or + 1 @ 95% or + WOD For Time: 75 WBS (20/14#) *3 Burpee penalty for each break...
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WOD 4 Rounds: 4:00 AMRAP: 300m Run AMRAP of C2B Cindy *2:00 Rest between rounds *Score is highest and lowest rounds of Cindy
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