Warm-up: 200m run, then 3 rounds of 5 nose to wall squats, 5 strict pull-ups, 10 hollow rock Strength: Push Press 5×40%, 5×50%, 3×60%, 5x 6o%, 5×65%, 5×70% WOD: 4 rounds for total time 8 HSPU 10 Ball slam (25/15) 12 Ball slam sit-ups 200m run Rest 1minRead More
Warm-up: 200m run, then 2rds of: 10 barbell good mornings, 10 barbell back rack lunges Strength: Deadlift 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95% WOD: Tabata 1) Push-ups 2) DU 3) Sit-ups 4) OHS with PVCRead More
1) 15m distance: 4rounds not for time a) bear crawl b) broad jump c) crab walk d) walking lunges 2) 3rds not for time of: 4 wall climb, 5 box squat box jumps, 20-25 DU or attempts 3) 2min AMRAP sit-ups 4) EMOM x 4rds for a total of 16min a) 2-3 rope climbs b)...Read More
Warm-up: 200m run, then 3rds of: 5 strict chin-ups, 10 step-ups, 5 strict T2B, 10 jumping split squats Strength: Push Press 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95% WOD: 4 rounds for time 10 ball slam cleans (25/15) 15 burpee 15 KBS (53/35) 200m run with ballRead More
Warm-up: 200m run, then 3rds of: 10 PVC OHS, 10 hollow rock, 10 ring row Strength: Back Squat 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95% WOD: 8min AMRAP 30 DU 20 wall ball (20/14) 10 pull-upsRead More
OLY Day: Event 1 EMOM x 12 Even: Hang power snatch + hang snatch Odd: 3 Tall box jump Strength: Deadlift 5×40%, 5×50%, 3x 60%, 3×80%, 3×85%, 3 or more x 90%Read More
Warm-up: 200m run, then 3rds of 5 hollow rock + 5 reverse burpee, 8 push-up Strength: Front squat 5×40%, 5×50%, 3x 60%, 3×80%, 3×85%, 3 or more x 90% WOD: Event 3 “Nasty Girls” 3rounds 50 air squats 7 MU 10 hang power cleans (Rx 135/95) RTG: Nasty Girls V2 (alternating pistols and 175/115)Read More
1) Skill: EMOM x 10min Even: 10 strict T2B Odd: 30 sec of attempting free standing handstand hold 2) Ladder agility drills 3) Review rowing technique 4) As a 3-person team, Row 3000m in 250m increments for total team time Read More
