Partner WOD: 20 min AMRAP 50 Push Press, 95/65 20 Synchro Toes-to-bar 40 Push Jerks, 135/85 20 Synchro Burpees 30 Split Jerks, 155/105 200m Partner run (together) Lv1: 45/35, 65/45, 75/55 Lv2: 75/55, 115/75, 135/85 -Share BB reps, one person...
Strength: A. Every 90 sec x 4 sets @ light 1 Snatch balance + 1 OHS B. Every 2 min x 5 sets Overhead Squat 3-3-3-3-3 WOD: 7 min AMRAP 14 Pistols 28 Double Unders Scale options: 8 pistols 8-12 DU, or 56...
Skill: -Kipping pull-up -KB Hang Snatch WOD: 1 min stations for max reps x 5 rounds -Wall Balls -C2B pull-ups -Bike cal (indoors)/ shuttle runs (outdoors) -KB Hang Snatch (53/35) -Rest PEEK into the WEEK...
Strength: Good mornings 8-8-8-8 Rest 90 sec between sets *Keep weight light/moderate Benchmark WOD: “Christine” 3 rounds for time 500m row 12 Deadlifts, 1x bodyweight 21 Box Jumps, 20" PEEK into the WEEK...
Strength: 6 x 5 reps Weighted Ring-Dips Rest 90 sec between sets WOD: Indoors: 12 min AMRAP 1-2-3-4-5 Rope Climb Wall walk Start back at 1 after completing round 5 Outdoors: 12 min AMRAP 6-8-10-12-14 K2E 1-2-3-4-5 Wall Walks Start back at beginning after completing 5...
Skill: 5 rounds, alternating -5 seated box jumps at high -20-30 sec L-hang hold (reverse grip) WOD: For time 15 Front Squats 15 Burpee Box Jump Overs 24/20" 20 Back Squats 20 Burpee Box Jump Overs 15 Front Squats 15 Burpee...
A. Every 90 sec x4 Snatch High Pull + Hang Power Snatch+ OHS @50-60% B. Every 90 sec x 4 Power Snatch + Hang Squat Snatch 60-65% C. Every 2 min x 5 sets 3 Snatch @65-75% D. Every 2 min x...
Partner WOD 30 min AMRAP 10, 50m Shuttle run, relay 20 Cal Row 50 Synchro Air Squats 20 Cal Row 10 Sled push/box push, relay -Relay = must switch after each rep. -Cal Row: only one person works...
WOD: Every 5 min x 5 rds complete: 12 Deadlifts 10 Bar Facing Burpees 9 Hang Power Clean 10 Bar Facing Burpees 6 Shoulder-to-Overhead *Record times finished for each round Lv1: 65/45 Lv2: 95/65 Lv3: 125/85 Scale down either the...
Strength: Back rack BB lunge (reverse step) 8-8-8-8-8 (8 reps per leg, not alternating!!) WOD: 2 rounds for time 800m run 100 DUs 50 Wall Balls Scale DUs with 25-50 per round or 300 single unders PEEK into the WEEK...