6 stations, 6 minutes per station, keep track of nothing…just have fun, 3 people per station Station 1: AMRAP 10 Bicep Curls with a bar 10 Dips – your choice Station 2: AMRAP 20 ABMAT Sit Ups 20 V Ups Station 3: AMRAP 10 Chin Ups 10 TRX Rows Station 4: […]
Strength: Back Squat – 15 minutes to complete a 7×3. First set starting at 55% and progressively adding weight until you find a 3RM by your 7th set. (record your first and last successful 3RM) Highlight: Low bar vs High Bar WOD: For Time 30-20-10 of OHS (95/65) T2B Goblet Squats (70/45) 20 […]
Skill: Clean 4 reps EMOM for 5 min (0,1,2,3,4) @ 85% Focus: Wrist Curl on Pull, Elbows Straight During Pull WOD: 5RFT – 20 Min Cap 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 15 Bar Over Burpees (forward jump, lateral burpee)
Strength: S2O: Week 5: (10, 6, 4, 4, 4) – 55, 75, 75, 80, 80% – Week 6 (Final Week) Highlight: Heels down on both dips, knees drive out WOD: 4RNFT 10 Strict Presses (50% of 1RM) 15 BJ (23/20) 40 WJR 1,000 foot run (125 foot mark to fence and back 4x) AMAP Unbroken KBS […]
Skill: SDHP Focus: Squeeze Glutes on pull to achieve hip extension Elbows stay long on the pull then pull after the squeeze Elbows straighten first on the return then hips follow WOD: Kellie 20 min AMRAP of… 3, 6, 9, 12, 15…continue by 3’s SDHP (95/65) HRPU Wall Ball (20/14) *Reporting your score is important […]
WOD: Bertha – 20 MIN AMRAP 10 Front Squats (75/55) 10 ABMAT Sit Ups 10 Shoulder to Overheads (75/55) 10 HRPU *Look up your old score from: Last Done On: 4.10.15
Skill: Clean 2 reps EMOM at @90% for 5 minutes (0,1,2,3,4) Focus: Elbows Externally Rotated, Curl wrists back on pull WOD: RFT’s On a continuously running clock: (25 min cap) 3RFT of: 10 Pull Ups 10 Cleans (50%) then into 2RFT of: 10 T2B 7 Cleans at (60%) then into 1RFT of: 5 […]
Skill: S2O: Week 5: (10, 8, 4, 2, 2) – 55, 75, 85, 90, 90% WOD: Tabata TRX Row Sprints (there/back) = 1 Weighted Crunch (45/25) OHL Step (45/25) 1 for 1 Rower/Bike (Calories) (extra people have to run) -8 Rounds at One Exercise (20 sec work, 10 seconds rest for 8 rounds) -1 Minute […]
Skill: Hip Hang Squat Snatch (Focus on elbows externally rotated, Keep bar in Hip Crease, Chest up on the dip) WOD: For Time With 30 minutes on a running clock perform: 20 Plate Burpees (45# BLACK plate) 20 Hang Squat Snatches [60% (round up)] 20 Bar Muscles Ups (Mod: Pull Ups, Jumping Pull Ups) 20 […]
Skill: Front Squat (Focus: Bottom position, slow decent, fast drive, Knees track of toes) WOD: EMOM and JESS P 28 Minutes on a Running clock to Perform: 0-5: 5 Min EMOM of 5 Reps @55% Front Squat 5-8: Rest 8-20: “Jess P” (12 Min AMRAP of: 10 Burpees, 25 Double Unders (mod: WJR) 20-23: Rest […]
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