Skill: 3RM Shoulder to Overhead (5,5,3,3,3) Off Racks
Skill: Pistols Start the Clock: Buy in: 25 KB SDHP (70/50) then immediately into 16 rounds of: 4 Pistols (2 for 1) 6 T2B (mod: 12 V-Ups) 8 Hollow Rocks then immediately into Cash out: 25 KB SDHP (70/50) 25 min cap Goal: Keep a high standard for your movements […]
Skill: Rope Climb 4RFT 8 Deadlifts (255/185) 16 Burpees 3 Rope Climbs (15/14) (Mod: 4 Rope Climbs) 600 Meter Run (RV and back 3 times) 30 minute cap *First come, first serve on the rope…sharing is caring
Skill: EMOM for 6 rounds complete 3 Snatches into 3 OHS (unbroken) (min 0,1,2,3,4,5) WOD: 5RFT 2:30 on/ 1:00 off 7 Snatches (135/95) 25 Wall Balls (20/14) 100 Double Unders (mod: WJR) 10 Air Squats (quickly) 27 min cap *Every 2 min and 30 seconds you are to stop and rest 1 […]
Skill: DB Burpee Box Overs For Time 50 HRPU 50 ABMAT Sit Ups 50 Cal row/bike 50 V-Ups 50 HRPU 50 Dumbbell Burpee Box Overs (50/30) (20″) 50 Pass Betweens W/KB or Med Ball (15/10) 2 for 1 50 Chest to Deck Push Ups 35 Min Cap *Some people will have to start […]
Skill: Bench Press and Deadlift With a partner you have 7 min to complete 3×8 Bench Press each With a partner you have 7 min to complete 5×3 Deadlift each *If there are more than 8 people in class some pairs will start with DL first then move to bench press WOD: Fight Gone […]
Skill: 10 minutes to perform 5,5,3,3,3 of Front Squat (UPDATED 3RM) 4 Rounds Not For Time 10 Unbroken Wall Balls (every stop of wall ball = 5 burpees) (20/14) 15 Slam Balls (30/20) 20 ABMAT Sit Ups 25 Forward Facing Bar Hops Max effort Front Squats (155/95) 20 min cap *Your Score is […]
Skill: Rope Climb With your Partner complete As many as possible rope climbs while completing the following work 50 Calories on the Row or Bike 100 Lateral Box Jump Overs (20″) 100 Plate Burpees (45#) 100 Hollow Rocks 100 HRPU 100 KBS (70/50) 30 Min Cap *Your score is the time it takes you […]
Skill: Pistols Part A: 15 Min AMRAP Reps for all exercises are 30-20-10 of Pull Ups Sumo Squats (70/50) Weighted Crunches (45/25) 30 of each, 20 of each, 10 of each = 1 round 4 minute rest Part B: 15 Min AMRAP Reps for all exercises are 30-20-10 Pistols (1 for 1) Double Unders […]
Skill: 5 Round EMOM of 6 Power Cleans (min 0,1,2,3,4) Skill: Transition from Power Clean to Front Rack Lunges WOD: Kind of a For Time You have 4 minutes to complete the following (or as much as possible) of: 6 Power Cleans (115/75) 8 Front Rack Lunges (115/75) 2 for 1 12 Box Jumps […]
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