Build to a 1 rep max Strict Press in 10 minutes immediately followed by: Build to a 1 rep max Push Press in 10 minutes Wod: Amrap 12 24 Double Unders 12 Alternating Front Rack Reverse Lunges (115/80) 24 Double Unders 12 Push Press (115/80)
Read More »Wod: For time: Run 400 meters 50 Pullups Run 400 meters 50 Pushups Run 400 meters 50 AbMat Situps Run 400 meters 50 Squats
Read More »Team of 2 5 rounds of: 1 min Wall-ball 20/14 1 min muscle clean 75/55 1 min Box Jump, 20 1 min Hspu 1 min Row (Calories 1 min rest
Read More »Emom 10 2 Hang Power Snatches Building in weight then “Midline” 3 rounds, not for time: 25 AbMat Sit-Ups 25 Ghd Hip Extensions 25 sec Flutter Kicks
Read More »Strength: Strict press 3 sets of 3 Push Press 3 sets of 3 Back Squats 3 sets of 3 pause squats at the bottom 3 seconds hold Wod Amrap 9 6 Strict Pull ups 9 Front Squats 135/95
Read More »At minute 0 complete: 100 Double Unders 25 Burpees w/ lateral hop over bar 15 Deadlifts (315/215) At minute 10 complete: 100 Double Unders 20 Burpees w/ lateral hop over bar 20 Deadlifts (275/185) At minute 20 complete: 100 Double Unders 15 Burpees w/ lateral hop over bar 25 Deadlifts[…]
Read More »Teams of 2: 10-9-8-7-6-5-4-3-2-1 Hang Power Clean & Jerk (135/95) 100 Meter Run Partner Completes Full round then switch
Read More »Teams Of 2 Complete Amrap 25 5 Back Squats 205, 145 5 HSPU 5 KBS 70,53 5 Box Jumps 30,24 75 Double unders
Read More »Strength: Dead Lifts Emom 14 2 reps every 2 mins building 7 sets Wod 3Rft 400M Run 15 Front Rack Lunge Step 115,75 15 Push Press 115,75 15 K2E
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