WOD: "2021 CrossFit Games Virtual Event 10" 1000m Row 50 Pull-ups 36 Overhead Lunge steps, 95/65 *10 min cap* Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Lite N Tite: use Dbl DBs, 35/25 instead if desired Finisher: 3 sets 10-20 GHD Sit-ups 10-15 Back extensions 100m Sled drag +90-150# (with straps, forward facing)- outside PEEK into the WEEK...
Hero WOD: “Jack” 20 min AMRAP 10 Push Press, 115/85 10 Kettlebell Swing, 53/35 10 Box jumps, 24/20" "Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the...
Strength: Wendler Deadlift Week 1, Cycle 2 65% + 10# x 5 75% + 10# x 5 85% + 10# x max reps (all % are based off 90% of 1 RM) WOD: 30 sec on for max rep/ 30 sec off - 6x 30 sec - Toes 2 Bar 30 sec - Rest 30 sec...
Strength: 20 min Bench Press 5 sets x 2 reps WOD: 15 min AMRAP Max Ring MU/ Ring Dip/ Bench Dip 200m Run Do a max unbroken set, as soon as you drop from rings, run 200 m PEEK into the WEEK...
Strength: Wendler Back Squat Week 1, Cycle 2 65% + 10# x 5 75% + 10# x 5 85% + 10# x max reps (all % are based off 90% of 1 RM) WOD: 10 min AMRAP Row 12/9 cal 10 Power Cleans Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 PEEK into the WEEK...
Challenge of the month test: 5 min to find a max set of unbroken double unders WOD: Virtual CrossFit Games Event 3 10-9-8-7-6-5-4-3-2-1 Thrusters, 95/65 Wall Walks Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 20 min time cap PEEK into the WEEK...
A. EMOM 5 Halting snatch high pull + Hang Power snatch B. EMOM 5 2 Halting power snatch C. EMOM 5 2 Snatch (squat or power) D. EMOM 5 1 Sntach (squat or power) E. Snatch Pull 3-3-3-3 Start at 90% and increase as desired PEEK into the WEEK...
WOD 1: 14 min AMRAP Buy-in: 50 Plank Burpees w/ partner Then AMRAP in remaining time (w/o partner) 7 Ring Push-ups 14 KB Hang Snatch Lv1: 25/18 Lv2: 35/25 Lv3: 53/35 WOD 2: De Haro Hustle for time PEEK into the WEEK...
Challenge of the Month Test: 2 attempts- 30 sec for max cal assault Bike 2 min rest between attempts WOD: 4 min on/ 2 min rest, 3 rounds 400m run Front squats for max reps (no racks!) Level 3: Rd1: 165/115 Rd2: 135/95 Rd3: 115/75 Level 2: Rd1: 135/95 Rd2: 115/75 Rd3: 95/65 Level 1: Rd1: 95/65 Rd2: 75/55 Rd3: 65/45 PEEK into...
Benchmark WOD: "Mary" 20 min AMRAP 5 HSPU 10 Pistol squats 15 Pull-ups PEEK into the WEEK...