• Categories WOD

    101817

    Strength
    5 Sets of:
    3-Position Snatch
    (High-hang,Hang,Floor)
    WOD
    1 Round of:
    30 Thrusters, 95/65
    15 Pullups Adv C2B 0r 3 Rope Climbs
    -Rest 1 min-
    2 Rounds of:
    20 Thrusters
    10 Pullups Adv C2B or 2 Rope Climbs
    -Rest 2 min-
    3 Rounds of:
    10 Thr […]

  • Categories WOD

    101717

    Strength
    5 Sets of:
    2 Strict Press
    WOD
    AMRAP 8min of:
    30 Double Unders
    15 KB Swings, 24/16
    10 Burpees

  • Categories WOD

    101617

    Strength
    5×3 Box Squats
    WOD
    Run 500m
    30 Hang Power Snatch, 95/65 Adv 115/75
    30 Back Rack Lunges
    30 Toes 2 Bar
    Run 500m

     

  • Categories WOD

    101417

    WOD
    In teams of 2
    2 min at each station
    Lateral Bar Burpees
    Thrusters, 95/65 Adv 115/75
    Hang Power Cleans
    Push Press
    Front Squats
    Power Snatch
    Lateral Bar Burpees
    *rest 1 min between stations
    *score is total reps

     
     

  • Categories WOD

    101317

    Strength
    5 Sets of:
    3-POS Pause Clean + High Hang Clean
    WOD
    4 Rounds for time
    30 Situps Adv 20 GHD
    15 KB Swings, 24/16 Adv 32/24
    10 KB Lunges
    Run 200m

     
     

  • Categories WOD

    101217

    WOD Make up/Active Recovery
    Mobility and Maintenance
    Yoga @ 4:30

  • Categories WOD

    101117

    Strength
    3 Sets of:
    5-7 Strict Chin ups, weighted if possible
    10-12 BB Bent Over Row
    16-18 DB Walking Lunge
    WOD
    5 Rounds for time
    12 Wallballs, 20/14 Adv 30/20
    5 10m Shuttle Sprint
    8 Burpees
    5 10m Shuttle Sprint

  • Categories WOD

    101017

    Strength
    5 Sets of:
    1 Push Jerk + 1 Split Jerk
    WOD
    3 Sets of:
    AMRAP 5 min
    2-2-4-4-6-6 and so on..
    Deadlifts, 225/155 Adv 275/185
    Ring Dips Adv HS Pushups
    -Rest 2 min-
    *Start back at 2 for each round
    *Score is total reps

  • Categories WOD

    100917

    Strength
    5 x 2 Front Squats
    WOD
    50 Double Unders
    30 Pullups Adv C2B
    20 Box Jump Overs, 24/20 Adv 30/24
    10 Power Snatch, 135/95 Adv 165/115
    20 Box Jumps Overs
    30 Pullups
    50 Double Unders

  • Categories WOD

    100717

    “10 min Abs”
    WOD
    In teams of 2
    AMRAP 18 min
    3 DB Man Makers, 50/30
    6 DB Lunges
    9 Burpees
    -one partner must run 300m
    Extra Fun
    Prowler Push
    Tire Flips