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WOD 5 rounds for reps of: 1:00 AMRAP: 1: Box Jumps (24/20″) 2: Wall Ball Shots (20/14#) 3: Push Press (75/55#) 4: Rowing (calories) 5: Rest *Score is total reps across the 5 rounds
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Skill/Strength 4 RNFT: 14 Double KB Front Rack Lunge (total) *Step Back *Build to a challenging set *After each set perform one of the following Strict Pullup work: A. 3-5 Weighted Pullups immediately...
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Skill/Strength Every 2:00 for 5 rounds: 8-6-5-4-3 Behind the Neck Seated Strict Press *Build in weight each round WOD 4 RNFT: 8-12 DB Bent over row (per arm) 8-12 Bicep Curls (db, curl bar, per arm)...
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WOD AMRAP 4:00: 400m Run 15 Lateral Burpees Over Bar Max Power Cleans (115/75#) Rest 4:00 AMRAP 4:00: 400m Run, 10 Lateral Burpees Over Bar Max Power Cleans (135/95#) Rest 4:00 AMRAP 4:00: 400m Run 5...
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Skill/Strength 12:00 goat work of athlete’s choice. ie: gymnastics movements, mobility/flexibility, strength, olympic weightlifting WOD 4 RNFT: 8 Single Leg barbell RDL 8 Single Arm Bottom up KB Press...
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Skill/Strength Every 2:30 for 7 rounds: Front Squat 8 at 40% 5 at 50% 3 at 60% 2 at 70% 1 at 80%+ 1 at 90%+ 1 at 100%+ WOD For Time: 21-15-9 DB Hang Squat Cleans HSPU *12:00 cap
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WOD 20:00 AMRAP: 4, 8, 12, 16…etc up the ladder Power Snatches (75/55#) Burpees *Prior to each round, complete 35 Double-Unders
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Skill/Strength 16:00 conversational AMRAP: Strict Pause Pullups – hold chin over bar for 2 seconds at the top A. 3-5 Weighted Pullups AHAP B. 3-5 Strict Pullups C. 5-8 Negatives D. 5-8 Box Strict Tempo...
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Skill/Strength Every 2:00 for 7 rounds: Snatch 5 at 40% 4 at 50% 3 at 60% 2 at 70% 1 at 80%+ 1 at 90%+ 1 at 100%+ WOD For Time: 800m Run
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WOD With a running clock, “Kate” 10:00 AMRAP: 10 Squat Cleans (115/75#) 20 Situps Rest 5:00 “Katie” 10:00 AMRAP: 16 DB Snatch (35/20#) 12 WBS (20/14#) 8 Lateral Burpees over DB Immediately into 3:00...
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Skill/Strength 16:00 MU skill Work: A. 1-3 MU with pause in the bottom of the dip catch position + 3 L-sit pullups + 5 swings +10 hollow rocks B. 3-5 Strict Ring Pullups + 3 Jumping MU + 5 swings + 10...
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Skill/Strength Every 2:30 for 7 rounds Deadlift 8 at 40% 5 at 50% 3 at 60% 2 at 70% 1 at 80%+ 1 at 90%+ 1 at 100%+ WOD 5 RFT: 10 Thrusters (95/65#) 10 Box Jump Overs (24/20”) *8:00 Cap
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WOD For Time: 1600m Run 15 Snatches (75/55#) 1600m Run 15 Push Press (75/55#) 1600m Run 15 SDHP (75/55#) *35:00 Cap
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Skill/Strength 16:00 conversational AMRAP: 5 Tempo Bench Press (22X2) *After each set of Bench Press perform one of the following Strict Pullup Work: A. 3-5 Weighted Pullups AHAP B. 3-5 Strict Pullups...
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OPEN GYM ONLY 8:30am to 1:30pm Independence Day Tribute WOD For Time: 100 Front Squats at 40% of 1RM *Every break = 400m Run *Barbell taken from the floor
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Skill/Strength 12:00 to Establish a heavy complex: 1 Push Press + 1 Push Jerk + 1 Split Jerk WOD 14:00 AMRAP: 5 Deadlifts (65% 1RM) 10 Box Jumps (24/20″) 15 KBS (53/35#)
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Skill/Strength 6 Rounds: 10-8-5-5-5-10 Barbell Bent over Row *After each set of bent over row, perform one of the following Max Effort Pushups A. 15+ weighted with 25/15# or more B. 15+ Bodyweight C....
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Skill/Strength Every 2:00 for 7 rounds, Back Squat 8 at 40% 5 at 50% 3 at 60% 2 at 70% 1 at 80%+/- 1 at 90%+/- 1 at 100%+/- WOD 3 RFT: 75 DU 50 Air Squats 400m Run *13:00 cap
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WOD 400m Run with Odd Object 42 Alternating Dumbbell Snatches (50/35#) 21 Chest to Bar Pull-ups 200m Run with Odd Object 30 Alternating Dumbbell Snatches 15 Chest to Bar Pull-ups 100m Run with Odd...
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Skill/Strength 16:00 Conversational AMRAP: 8 Goblet Split Squats per leg 8-12 DB Row per arm 6-10 DB Z Press WOD 3 RFT: 400m Run 24 WBS (20/14#) 12 TTB *12:00 Cap
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