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WOD 4 RNFT: 20 Hollow Rocks 14 Weighted Cossack Lunges (total) 14 Bottoms up KB Press (total) 14 Lateral Box Step Ups (total) 10 High Pull Negatives (per arm, light) 25/20 Calorie Row *30:00 Cap
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WOD 4 RFT: 10 Deadlifts at 55% of 1RM DL 16 Jumping Lunges 400m Run 2:00 Rest *20:00 Cap
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WOD For time, with a partner: 50-40-30-20-10 KBS (53/35#) Situps KB Sumo Deadlift High Pull (53/35#) *After each round, complete 200 Single Unders *Split reps any way
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WOD “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This...
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Skill/Strength 16:00 EMOM, alt: Min 1: 0:20 Support Hold on rings Min 2: 0:30 Wall Facing HS Hold Min 3: 0:45 Middle Split hold Min 4: 0:30 Hollow Hold WOD For Time: 400m Row
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Skill/Strength 3 Rounds For Quality: 8 Single Leg RDL (barbell) *Rest ~60 seconds between legs *12:00 cap WOD 3 Rounds for Time: 7 Front Squats at 65% 1RM FS 400m Run Rest 2:00
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Skill/Strength 5 RNFT: 6-8 Push Press *Build to a heavy set *From the floor *Complete 10 Barbell Rollouts after each set of Push Press *18:00 Cap WOD 7:00 AMRAP: Burpee Box Jumps (24/20″)
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Skill/Strength 5 RNFT: 16 Goblet KB Split Squats (total) After each set, choose one option: A. 5+ Weighted Pullups B. 6+ Strict Pullups C. 6+ Negative Pullups D. 6+ Box Pullups *18:00 Cap WOD For Time:...
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170603
WOD Deck of Death: ♥️ Box Jumps ♣️ Sit-ups ♠️ DB snatch Push-ups *Jokers = 400m run *Aces = 1:00 plank *Face cards = 10 reps
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WOD 3 Rounds of: 3:00 AMRAP: 7 Power Cleans (135/95#) 40 Double Unders 1:00 Rest 4:00 Rest 3 Rounds of: 3:00 AMRAP: 7 Deadlifts (50% of 1RM) 7 Bar Facing Burpees 1:00 Rest *Score is rounds and reps for...
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Skill/Strength 12:00 EMOM: 1 Snatch Min 1: 65% Min 2: 68% Min 3: 72% Min 4: 75% WOD 3 RFT: 21 Box Jumps (24/20″) 15 Pullups 9 Push Jerks (115/75#) *12:00 Cap
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Skill/Strength 4 RNFT: 4-6 Tempo (42X0) Back Squats 10 Tempo (40X2) DB Row (each arm) *16:00 Cap WOD 3 RFT: 300m Run (207) 15 TTB 20 Jumping Lunges *10:00 Cap
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WOD 4 RNFT: 8 DB Z Press 6 DB/KB Box Step Ups (per leg) 8 DB Bicep Curls (per arm) 10 Dragonfly (as hard as possible)
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Skill/Strength For Time: 1, 2, 3… 9, 10 Unbroken sets of C2B Pullups *10:00 Cap WOD For Time: 150 WBS (14/10#) *10:00 Cap *Every break = 5 Burpees to be completed after the WOD
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WOD 20:00 AMRAP, with a partner: 12 Deadlifts (115/75#) 9 Hang Power Cleans 6 Push Jerks *Alternate rounds between partners
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Skill/Strength 4 RNFT: 6-5-5-4 reps of Bench Press with Tempo of 4224 *Go by feel, add weight each round if tempo is sustainable *After each round perform 10 Rotator Retractions *16:00 Cap WOD 3 RFT:...
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Skill/Strength 12:00 EMOM: 1 Clean and Jerk Min 1: 65% Min 2: 68% Min 3: 72% Min 4: 75% WOD 12:00 AMRAP: 10 Hang Squat Cleans (135/95#) 10 Step Back Lunges 20 CTB Pull-ups
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WOD 4 RFT: 5 Deadlifts (70% of 1RM DL) 50 DU 400m Run 2:00 Rest *25:00 cap Cashout Accumulate 2:30 in a handstand hold
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WOD 4 RNFT: 100m Farmers Carry (use KBs, DBs, or farmer’s walk handles) 10 DB Upright Row 0:30 Hollow Hold 10 Slow Pause Pushups at Tempo 22X2 200m Row or Run *25:00 Cap
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Skill/Strength 4 RNFT: 6-5-5-4 Back Squats at Tempo 42X0 *After each set of Back Squats perform one of the following MU Skill Work options: A. 1-2 Strict MU + 2 Kipping + 5 Swings B. 3-5 MU Transitions...
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