Partner WOD: 20 min AMRAP 50 RKBS, 70/53 50 Overhead squats 50 Box jump overs, 24/20” 50 Thrusters 50 Bike Cal Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Share work as desired, one partner works at a time. May use different weights. PEEK into the WEEK...
WOD: 25 min Running clock: A. (0-7min) “Shotgun” 50 burpees to a 6” target (7 min cap) B. (7-17 min) 10 min AMRAP 5 Curtis P's 100m run Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Curtis P= 1 power clean 1 FR lunge R 1 FR lunge L 1 push press C. (17-25 min) 8 min to find 1 rep max Clean and Jerk PEEK into the...
WOD: EMOM 30 -Handstand walk for reps (1 rep = 5ft), or 3 wall walks -Sled drag (with straps walking backwards), 100ft -Dbl KB Farmer carry, 100ft -Max Ring Dips (Lv3: high rings) -Rest ...
Strength: Every 2 min for 5 sets 3 Clean Pulls Start @ 90% of 1 RM clean -may gradually increase every set if desired WOD: For time 21-18-15-12-9 Sumo Deadlift High Pull 63-54-45-36-27 Double Unders Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 DU scale: -DU same reps at SDHP -lateral hops same reps as DU -SU x same reps as DU PEEK into...
Strength: Every 2 Min x 5 sets 5 Push Press @70-75% Challenge of the Month Re-test: Max Unbroken Toes-to-Bar WOD: 8 min AMRAP 10 Single Arm DB/KB Hang Power Snatches 8 Single Arm DB/KB Overhead Lunges 6 Toes-to-bar Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 PEEK into the WEEK...
Strength: Every 2 min x 5 sets Back Squat 5x3 @ 85% WOD: 2 min on/ 1 min off- 5x Row 15/12 cal Max rep hang squat cleans in remaining time Score = total reps over all 5 rounds Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 PEEK into the WEEK...
All squat snatches today… A. Every 90 sec x 6 sets Snatch Balance 3-2-2-1-1-1 B. Every 2 min x 3 sets 3 High Hang Snatch C. Every 2 min x 3 sets 3 Low hang Sn (Above knee) D. 10 min to find and 2 rep max hang snatch (Cannot drop bar btwn reps) ...
Hero WOD: "Hooch" 5 rounds for time: 11 Deadlifts (275/205) 14 Single Arm Dumbbell Thrusters (50/35) At the top of every 2 min perform: 50 ft Sled Push, @ heavy Lv1: 135/95 Lv2: 225/155 (Or between 65-70% of 1 rm) Dedicated to David “Hooch” Bartlett Roten Jr., 34, of Peachtree City, GA, who served...
TIP: Wear long pants AND tall socks! Skill: Rope Climb technique Partner WOD: for time 8 Rope Climbs (15ft) 40 Cal Bike (shared) 6 Rope Climbs 40 Synchro Walking Lunges 4 Rope Climbs 40 MB Sit-up Toss (pick load) 2 Rope Climbs 400m Run (together) *Share rope climb reps and bike cal as desired 35 min cap Rope climb...
WOD: De Haro Turkey Hustle For time (with weight vest- Lv3 40/20) 40 Pull-up buy-in Then, Run up De Haro Street, stopping at every block (starting 16th street) and perform: 15 Air squats 10 Burpees Ends at the top of deharo at 22nd street. PEEK into the WEEK...