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Skill/Strength 10:00 to build to heavy single Power Clean and Jerk *Any style of jerk WOD “Grace” For Time: 30 Clean and Jerks (135/95#) *8:00 Cap
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Skill/Strength Every 0:30 for 8 rounds: Box Jump to a max height *Building to a max box jump *Must start with a static hold WOD For Time: 50 Bar Facing Burpees 50 Sumo Deadlift Highpull (75/55#) 35 Bar...
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Skill/Strength Every 2:00 for 5 rounds: 8-7-6-5-5 Deadlift WOD 12:00 AMRAP: 6 Strict HSPU 9 Deadlifts (225/155#) 30 Double Unders
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WOD 25:00 AMRAP: 15/12 Cal Row/Bike or 200m run 200m KB/DB Single Arm OH Carry (50/35#) 10 Strict Pullups 200m KB/DB Single Arm Farmers Carry (50/35#) *Use a band if 10 UB strict pullups is not...
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Skill/Strength Every 2:30 for 5 rounds: 6-5-4-3-2 Back Squat *32X1 tempo *Start around 55% of 1RM BS and build as long as perfect form and control are maintained WOD For Time: 200 Meter Run 27...
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WOD With a partner, for time: 10-20-30-40-50-40-30-20-10 Kettlebell Swings (53/35#) Goblet Squats KB Sumo Deadlift High Pulls *Split reps any way *One partner working at a time
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Skill/Strength Every 2:00 for 4 rounds: 10 Split Squats per leg *Hold the DB/KB in a goblet hold WOD “32 Hokies” 7 RFT: 4 Squat Clean & Jerks (135/95#) 16 Deadlifts (135/95#) 32 Double Unders...
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Skill/Strength 3 RNFT: 10-15 DB Bench Press AHAP 12- 15 DB Single Arm Bent Over Rows AHAP *Rest 1:00 between sets WOD For Time: 21-15-9 Push Press (115/75#) C2B Pullups *8:00 Cap
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Skill/Strength Every 2:00 for 5 rounds: 6-5-4-3-2 Front Squat at 32X1 tempo *Start around 55% of 1RM FS and build as long as perfect form and control are maintained *Tempo is down for 3 seconds, hold...
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Skill/Strength 8:00 to build to a heavy single Power Snatch WOD 5 Rounds: 3:00 AMRAP followed by 1:00 Rest 3 Power Snatches (115/75#) 6 Push-ups 9 Squats *Each round is for score
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WOD In teams of 3, 25:00 AMRAP: 3,000/2,400 Meter Row Directly into: 50 Toes to Bar 50 Bar-Facing Burpees 50 Thrusters (95/65#) 50 Toes to Bar 50 Bar-Facing Burpees 50 Thrusters (115/80#) 50 Toes to...
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WOD Strict “Lynne” 5 rounds, not for time of: Max reps bench press @ bodyweight Max reps strict pull-ups *No rest between movements *3:00 rest between rounds *Score is total reps of bench and total...
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Skill/Strength Every 2:00 for 4 rounds: 10 Good Mornings WOD For Time: 10 Power Cleans (155/105#) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters...
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WOD 25:00 EMOM: Min 1: 0:30+ Hollow Hold Min 2: 0:20+ Chin Over Bar Hang Min 3: 0:30+ HS Hold / Walk Min 4: 0:30+ Superman Hold Min 5: 0:30 DU Practice
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Skill/Strength 3 RNFT: 10 DB SA Strict Press per arm 10 DB SA High Pulls per arm *1:00 Rest between rounds WOD For Time: 21 HSPU 50 DU 21 TTB 50 DU 15 HSPU 50 DU 15 TTB 50 DU 9 HSPU 50 DU 9 TTB 50 DU...
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WOD “Adderall” 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95#) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatches (115/80#) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max...
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Skill/Strength 15:00 to Build to Heavy Single Hang Squat Clean WOD 8:00 AMRAP: 3 Hang Squat Cleans (95/65#) 3 Toes to Bar 6 Hang Squat Cleans 6 Toes to Bar 9 Hang Squat Cleans 9 Toes to Bar …etc,...
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Skill/Strength Every 2:00 for 5 rounds: 3 Strict Press + 5 Push Press + 7 Push Jerks *Build to a heavy complex WOD 12:00 AMRAP: 30 Double-unders 10 Burpees to 6″ target 3 Bar Muscle-ups
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