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...
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:...
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...
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...
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...
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...
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...
Strength: Every 2.5 min x 5 sets Back Squat 5x5 start @75% Benchmark WOD: “Isabel” 30 Snatches for time Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 6 min cap! PEEK into the WEEK...
Skill: Handstand practice How to kick up to wall Tips on holding HS -active shoulders -active fingers -hollow position -neutral neck Then complete 3x: Handstand shoulder taps or 20-30 sec handstand hold/ or 3 sets of HS...
Strength: Weighted strict pull-ups 5x5 Rest 90sec between sets WOD: “Donny” 21-15-9-9-15-21 Deadlift Burpee Lv1: 135/95 Lv2: 185/125 Lv3: 225/155 20 min time cap U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment,...