Strength: Front squat 5×60/65/70/75 WOD: 400m run 7 Power snatch (Rx 115/75 RTG 135/95) 7 OHS 20 Burpee over the bar 7 Power snatch 7 OHS 20 Burpee over the bar 7 Power snatch 7 OHS 400m runRead More
BRING A FRIEND DAY For max reps: 30 Seconds of Muscle-Ups (scale to any MU progression or strict chin-ups/strict dips) Rest 30 seconds 30 Seconds of Toes to Bar Rest 30 seconds 30 Seconds of Handstand Walk (for max distance) Rest 30 seconds 45 Seconds of Muscle-Ups Rest 15 seconds 45 Seconds of Toes to...Read More
Strength: Back squat 8×60/65/70/75 WOD: 12min AMRAP 100m run 10 Box jump overs (Rx 24/20 RTG 30/24) 10 Pull-ups (RTG C2B) Rest 2min 2min AMRAP of DU * if choosing, RTG must complete both movements as RTGRead More
Warm-up: 200m run then 2rds of: 10 barbell good mornings, 10 jumping air squats, 10 ring push-ups Strength: Deadlift 5@60%, 5@65%, 5@70% WOD: Partner “Kelly” As a two person team complete: 5rds 400m run 30 box jump (24/20) 30 wall balls (20/14)Read More
Barbell warm-up 1) Take 15min to build to a heavy snatch 2) Take 15min to build to a heavy clean & jerk 3) Strength: Front squat 5@60%, 5@65%, 5@70%Read More
Warm-up: 3rds not for time of: 3 rope climbs, 6 tall box jumps, 9 ring dips WOD: 4rounds for 20 total minutes Minute 1: 45sec ME MU Minute 2: 30sec ME DU’s Minute 3: 45sec ME wall walks Minute 4: 30sec ME strict T2B Minute 5: 45sec ME alternating pistolsRead More
Warm-up: 200m run then 3rds of: 5 wall squats, 8 ring rows, 5 strict HSPU Strength: Back squat 10@60%, 10@65%, 10@70% WOD: 1000m row then 3 rounds of: 20 Pull-up 20 KBS (53/35)Read More
