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StrengthBack Squat Max *20 min CapWODComplete as many rounds and reps as possible in 6 minutes of:1 Power Clean 1 Thruster1 Shoulder to OverheadCash OutFive sets of:Barbell Hip Thrusts x 5 reps @ 20X1(go heavy on these – a good...
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SkillClean Complex *every :90 sec x 8 lift offslow pull power CleancleanStrengthBench Press Max20min CapWarmupEvery 5 minutes, for 10 minutes (2 sets):Alternating Barbell Reverse Lunge x 8 repsI,Y, T, W x 5 reps/letterFront-Racked Walking Lunge (Light) x 10 Steps:30 sec...
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TaskEMOM X 12 1) SB carry 40m2) pec stick hold :30 sec3) SB Clean :30 sec4) Pinch Grip Hold :30 sec *35/25# plateStrengthDeadlift Max! 20min CapWODThree rounds for time of:10 Single-Arm Dumbbell Push Press* (left side – 50/35 lbs)10 Single-Arm...
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WODFor time: Row 1000 Meters 20 Burpees Over the Concept 2 Erg 40 Thrusters (45/33 lbs)Warmup400m Run +Every minute, on the minute, for 15 minutes (3 sets):Station 1 – Dumbbell Floor Press x 7-8 reps @ 21X1Station 2 – Push-Ups...
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WODRounds in 7min - ×Run 100m10 Hand Release Push Ups5 Box Jump Step Down 24/20" rest 3minsRounds in 7mins - xAssault Bike 9/6 Calories12 Air Squats9 KBS (Russian) rest 3minsRounds in 5mins - xRow 150/125m5 Burpees 7 Slam BallsWarmupRow 2mins...
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SkillClean ComplexEMOM X 8 ~pause at mid shin and above knee ~70%Pre-Strength WarmupEvery 90 seconds, for 12 minutes (4 sets) of:Station 1 – Dumbbell Bench Press x 6 reps @ 21X1Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps...
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WOD"LINDA"Unbroken Sets: 10-9-8-7-6-5-4-3-2-1Dual KB Sumo Deadlift 70/53 per hand Dumbbell Bench Press 60/35 Dual KB Clean 53/35 handStrengthEvery 90 seconds for 9 minutes (6 sets):Speed Deadlift x 3 reps @ 60-65% of 1-RMReset the barbell every time on the floor…do not...
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WOD7mins continuous @ 85% effort *(2 sets)25-ft. Filly Lunge (R Arm Overhead) 6 Burpee Box Step Ups 24/20" 25-ft. Filly Lunge (L Arm Overhead 6 Strict Pull Ups rest 3mins x 2 (14mins total)SkillSnatch EMOM X 8 *Snatch Complex -...
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WODWOD 8 min AMRAP's 8 Strict Pull-Ups 16 Wall Balls Rest 4 minutes, and then... 8 min AMRAP 8 Burpees16 T2BRest 4 minutes, and then... 8min AMRAP 8 Dual DB Alternating Single arm Thrusers16 Push-UpsWarmupStatic Hang x 60 seconds (accumulate...
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Cash OutThree sets of:Banded Glute Bridges x 30 repsBanded Leg Curls x 30 repsStrengthBack Squat (20X1) 65%7 x 5 rest :60sec b/w setsWarmupThree Sets of:Assault Bike x 30 secondsStatic Hang x 30 secondsBanded Good Mornings x 30 secondsRest 30 seconds2...
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