WOD: 35 Min AMRAP 100 Wall Balls (20/14) 75 KBS (70/55) 50 Calorie Row 25 Deadlifts (255/195) 12 Rope Climbs
Strength/Skill: Snatch Complex, 4 x 1, every 90 seconds 1 Complex = 1 Muscle Snatch + 2 Low Hang (below knee) Snatches + 3 Hip Hang Snatches + 4 OHSs All without dropping the barbell FBs do Squat Snatches WOD: 15 min AMRAP 10 Overhead Squats (95/65) (mod: Front Squats) 15 Pullups 2 minutes of […]
Strength/Skill: Rowling, Partner Style, 10 frames Every meter above or below 100 meters equals a penalty of: 1 Hang Clean + 1 Burpee Box Jump use the same weight as you will in the WOD (135/95) example: 103 = 3 HCs + 3 BBJs 96 = 4 HCs + 4 BBJs 17+ people do groups […]
Strength/Skill: Banded Deadlifts, 5 x 3 singles, every 90 seconds WOD: 23 min Partner Battle AMRAP Each person will have their own score. The AMRAP is: 15 Deadlifts (135/95) 10 HSPUs Every 2 rounds, increase DL weight, but decrease reps by 3: 15 = 135/95 12 = 185/125 9 = 225/155 6 = 275/185 3 […]
Strength/Skill: Wall-ball Cluster, Back Squats Back Squats, every 90 seconds: 3 x 3 @ 75% 2 x 2 @ 85% 1 x 1 @ 95% WOD: As Little As Possible Rope Climbs, for time 20 Wall-ball Clusters (50/30 – using slam balls), 8′ target for all 2 rope climbs 40 T2B 2 rope climbs 60 […]
WOD: 12 Days of Christmas SDHP (135/95) Thruster S2O Power Clean Deadlift Squat Jumps Burpees Box Jumps (20″) Hollow Rocks HRPU Floor Presses Front Squats 45 min cap Last Year
Strength/Skill: Deadlift, 5 x 3, every 3 minutes Find new 3RM WOD: Chipper 3 min Accumulated Plank 40 Pullups (FB – C2Bs, FB+ – 20 Muscle-ups) 2 min OH plate hold (45/35) 30 DL @ 70% of 3RM from today 1 min hollow hold 20 Bar over burpees record final time 20 minute cap
Strength/Skill: Wall Walks 2 Wall Walks every 90 seconds for 3 rounds mod – pushup position pulses WOD: For Time 2 rounds of: 7 HSPUs 14 Russian swings (55/40) 5 Rope Climbs 3 rounds of: 7 HSPUs 14 Russian swings (55/40) 5 Rope Climbs 4 rounds of: 7 HSPUs 14 Russian swings (55/40) Record final […]
Strength/Skill: 5 Squat Cleans then 5 Back Squats @ 85% of 1RM Squat Clean 3 rounds, every 2 minutes Perform 5 Squat Cleans, rack the bar on the last clean, then 5 Back Squats WOD: Earn your rest. In 2 minutes accumulate as many reps as possible of: 10 Box Jumps (24/20) 5 Power Cleans […]
Strength/Skill: HRPUs min 1: max cal bike in 30 seconds min 2: 30/20 minus the number of calories you got = number of burpees to do min 3: 8 HRPUs min 4: rest repeat 2 more times (3 total rounds) WOD: Partner AMRAPs Part A: 5 minute AMRAP 5 T2B 10 Abmat sit-ups Partners switch […]
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