180109
Skill/Strength 3RNFT: 0:30 HS Hold 10 TTB or K2C 0:30 “Perfect” Pushups 0:30 Hollow Hold *9:00 Cap WOD 4 RFT: 9 Chest to Bar Pull-ups 15 Box Jumps (24/20″) 21 Kettlebell Swings (53/35#) 1:00 Rest...
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Skill/Strength Accumulate 30 Single leg DB/KB RDL, per leg WOD For Time: 100 Double Unders 50 Abmat Sit-ups 25 Med-ball Squat Cleans (20/14#) 80 Double Unders 40 Abmat Sit-ups 20 Med-ball Squat Cleans...
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WOD Teams of 3: 20:00 AMRAP 50 Strict Pull-Ups 75 Bench Press (135/95#) 75/50 Calorie Row or Air Bike Winter Break Travel WOD Series 4 RFT: 20 Pistols (total) 30 Bicycle Abs (total) 40 Double unders or...
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Skill/Strength 3 RNFT: 10 Single Leg DB/KB Split Squats (per) AHAP *1:00 Rest between legs *Hold DB/KB in farmers carry for split squat *12:00 cap WOD 14:00 AMRAP: 10 Squat Snatches (95/65#) 8 TTB 10...
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WOD Teams of 3 25:00 AMRAP: 100/70 Calorie Row 100 Deadlifts (135/95#) 80/60 Calorie Row 80 Hang Power Cleans (135/95#) 60/45 Calorie Row 60 Front Squats (135/95#) 40/30 Calorie Row 40 Push Jerks...
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Skill/Strength 12:00 EMOM, alternating: Odd: 3 Front Squats Even: 6 Back Squats *Add 5-10# from last week WOD For Time: 21-15-9 Deadlifts (225/155#) Box jumps (24/20″) *8:00 Cap
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Skill/Strength 1:00 Double Unders 1:00 Rest 0:45 Double Unders 0:45 Rest 0:30 Double Unders 0:30 Rest 0:15 Double Unders *Score is total double unders WOD 4 Rounds of In 4:00: 30/20 Calorie Row or...
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Skill/Strength 3 RNFT: 10-15 DB Bench Press 10-15 Strict Pullups or Banded Pullups *9:00 Cap WOD 4 Rounds, every 4:00: 18 Calorie Row or 15 Assault Bike 15 HR Pushups 21 Alternating Dumbbell Snatches...
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Skill/Strength Accumulate 30 (or 40) Single Leg KB/DB RDL, per leg *Go heavier than last week or, do 40 per leg at same weight as last week *9:00 Cap WOD 14:00 AMRAP: 8 Double DB/KB Power Cleans...
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WOD For Time: 21-15-9: Lateral Burpees over bar Thrusters (95/65#) Rest 3:00 15-12-9: Lateral Burpees over bar Hang Squat Cleans (95/65#) Rest 3:00 12-9-6: Lateral Burpees over bar Squat Cleans...
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WOD In teams of 2, 4 RFT: 120 Double Unders 60 DB Snatches, alternating (50/35#) 30 Pull-ups
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Skill/Strength 12:00 EMOM, alternating: Odd minutes: 3 Front Squats Even Minutes: 6 Back Squats *Add 5-10# from last week WOD 12:00 AMRAP: 6 WBS + 3 CTB Pullups 12 WBS + 6 CTB Pullups 18 WBS + 9 CTB...
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Skill/Strength 12:00 EMOM, alternating: Odd: 3 Hang Power Cleans Even: 10-15 HR Pushups *Add weight each round to build to a heavy, but technical, set of 3 Hang Power Cleans WOD For Time: 21-15-9: Push...
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WOD In 5:00: 100 Double Unders Then AMRAP: 12 Front Squats (95/65#) 4 Lateral Burpees over bar Rest 5:00 In 5:00: 100 Double Unders Then AMRAP: 8 Front Squats (115/80#) 4 Lateral Burpees over bar Rest...
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Skill/Strength 12:00 EMOM, alternating: Odd: 5 Bench Press, starting at ~60% Even: 5 Strict L-Sit Pullups *Add weight on BP each round if able, building to a heavy set of 5 WOD 4 RFT: 24/18 Calorie Row...
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Skill/Strength 3 RNFT: 10-12 Single Leg DB/KB Split Squats (per leg, AHAP) *1:00 Rest between legs *Go heavier than last week for 10 reps or complete 12 reps with the same weight as last week *10:00...
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Skill/Strength 12:00 EMOM: 1 Squat Clean and Split Jerk *Start at ~50% and add weight each round *Build to a heavy, but technical, single C&J WOD For Time: 40 DB Snatch, alternating (50/35#) 20...
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Skill/Strength 12:00 to build to a heavy 3RM Sumo Deadlift WOD Teams of 3 20:00 AMRAP: 14 Air Squats 7/5 Calorie Row or Bike 5 Box Jumps (30/24″) *Athletes will complete full rounds before passing off...
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Skill/Strength 12:00 EMOM, alternating: Odd: 0:30 ME Ring Muscle-ups Even: “X” UB Double Unders *“X” is Athlete’s Choice, anywhere from 20 to 50 UB DUs *Score is Total Ring MU and whatever “X” value...
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