170802
Skill/Strength 16:00 EMOM: Min 1: Bar MU / C2B / Butterfly PU / Kipping PU Min 2: Handstand Pushups Min 3: Rope Climbs Min 4: Triple Unders / Double Unders / Single Unders *0:30 AMRAP for each minute...
View Article170803
Skill/Strength 15:00 EMOM: 1 Power Snatch Min 1: 55% Min 2: 60% Min 3: 65% Min 4: 70% Min 5: 75% Min 6: 60% Min 7: 65% Min 8: 70% Min 9: 75% Min 10: 80% Min 11:75% Min 12: Rest Min 13: 80% Min 14: Rest...
View Article170804
WOD Every 2:00, for 15 Rounds: Overhead squat 1-1-1-1-1 Front squat 1-1-1-1-1 Back squat 1-1-1-1-1 *All squats taken from rack
View Article170805
WOD For time: 800m Run 100 Box Jump Overs (24/20″) 100 Deadlifts (185/125#) 100 WBS (20/14#) 100 Push-ups with a plate (25/15#) 100 WBS 100 Deadlifts 100 Box Jump Overs 800m Run *Split reps evenly *Run...
View Article170707
WODFor Time: 5 Power Cleans (185/125#)30 WBS (20/14#)600m Run4 Power Cleans24 WBS400m Run3 Power Cleans18 WBS200m Run*16:00 Cap Skill/Strength5:00 AMRAP:Handstand Push-ups or HSPU progressions
View Article170708
Skill/Strength12:00 EMOM:Min 1: Weighted Pull-upsMin 2: Double DB push pressMin 3: Wall Walks*0:30 AMRAP, 0:30 Rest WOD8:00 AMRAP:Climb up the ladder as far as possible,1, 2, 3, etcHand Release...
View Article170809
WOD2 RFT:400m Run30 Goblet Squats (53/35#)30 T2B30 KB Goblet Hold Single Leg Step-ups (53/35# to 20")30 Burpee Box Jumps (24/20")30 KBS (53/35#)*25:00 Cap
View Article170810
Skill/Strength12:00 EMOM:1-3 Ring Muscle Ups*Scale to Jumping MU, MU Transitions or Pull-ups 12:00 EMOM:Min 1: 0:45 Handstand HoldMin 2: 2x 0:10 Bar Tuck Hold (knees up as high as possible)Min 3: 2x...
View Article170811
Skill/Strength15:00 EMOM:1 Clean and Jerk Min 1-3: 60, 65, 70%Min 4-6: 65, 70, 75%Min 7-9: 70, 75, 80%Min 10-13: 75, 80, 85, 90%Min 14: RestMin 15: Heavy Single (~95%) WOD3 RFT:5 Shoulder to Overhead...
View Article170812
WODWith a partner,30:00 AMRAP:300m Run, followed by2 Rounds of:6 Deadlifts (225/155#)9 Toes To Bar12 Lateral Burpees over Barbell*Both partners run together*Partners alternate between each movement as...
View Article170814
Skill/Strength 5 RNFT: Back Squat 10-8-6-4-4 5-10 reps of pulling strength work: A. L-Pullups B. Strict Pull-ups C. Negatives / Box Pull-ups D. Ring Rows *Finish each rep with arms extended, not...
View Article170815
Skill/Strength 15:00 EMOM: (0:30 work, 0:30 rest) Min 1: DB Squat Snatch (50/35#, alternating) Min 2: Ring Pushups / Pushups Min 3: Calorie Row WOD 8:00 AMRAP: 4 Handstand Push-ups 8 Toes To Bar
View Article170816
WOD Every 5:00 for 5 Rounds: 6 UB Power Cleans (135/95#) 12 UB Front Rack Step Back Lunges 300m Run
View Article170817
Skill/Strength 8:00 EMOM: A. 1-3 Ring or Bar MUs B. 1-3 Jumping / Transitions C. Kipping PU technique D. Strict Pulling work WOD 16:00 conversational AMRAP: 0:30 HS hold 0:15 Ring support hold 10 Kip...
View Article170818
Skill/Strength12:00 EMOM:1 Power or Squat SnatchMin 1-4: 60, 65, 70, 75%Min 5-8: 65, 70, 75, 80%Min 9-12: 70, 75, 80, 85% WOD14:00 AMRAP:5 C2B Pullups7 Push Press (115/75#)9 Front Squats (115/75#)
View Article170819
WOD “Kelly” 5 RFT: 400m Run 30 Box Jumps (24/20″) 30 WBS (20/14#) *30:00 Cap “Kelly” was first introduced on April 10, 2005, named after Kelly Moore. After completing the girl workout “Diane” at a...
View Article170821
Skill/StrengthEvery 2:00 for 8 Rounds:Back Squat3-3-3-2-2-1-1-1*Start around 50% and build each round WOD12 Rounds, for Total Reps (0:20 on, 0:10 off)Rds 1-3: Deadlifts (155/105#)Rds 4-6: Abmat...
View Article170822
WOD 3 RFT: 400m Run 15 Clean and Jerks (115/75#) 75 Double Unders *15:00 Cap Skill/Strength 3 RNFT: 8-10 Dumbbell Strict Press (per arm) 1:00 Rest 8-10 Dumbbell Bent over row (per arm) 1:00 Rest *10:00...
View Article170823
WOD 4:00 AMRAP 12-9-6 Wallballs (20/14#) CTB Pull-ups Max Burpees to 6″ Target in time remaining Rest 4:00 4:00 AMRAP 12-9-6 Wallballs (20/14#) Toes to Bar Max Burpees to 6″ Target in time remaining...
View Article170824
WOD 4 RNFT: 8-12 Tempo Bench Press (22X1) 8-12 DB Bicep Curls 12-15 Weighted DB Situps (feet anchored) 20 Banded Pull Aparts
View Article