Strength: Jerk 3-3-3-2-2-2-1-1-1 Perform a set every 2 minutes Take the bar from the rack Build to a heavy single – let technique dictate loading If proficient, you can perform a Split Jerk. If not, perform a Push Jerk If new to this lift, perform 9 sets of 3 Push[…]
Read More »“How Bad Do You Want it” WOD 3 Rounds for time 300m Run 12 Strict/Kipping Pull Ups/Ring Rows 12 Box Jumps 24,20 20 Ab Mat sit ups
Read More »In teams of 2, complete as many rounds and reps as possible in 20 minutes of: Partner 1 Rows 500 meters Partner 2 performs AMRAP of 10 Pushups + 20 Squats When Partner 1 completes their 500 meter row, switch places. Keep alternating for 20 minutes.
Read More »Strength: Back Squats 4-4-4-4 Wod 3 Rounds: 75 Double-Unders 50 Sit ups 25 Push ups
Read More »40 Turkish get ups not for time choose a weight that allows you to keep great form throughout all 40 reps Amrap 10 10 Burpee Box Jumps 20″ 10 Power Cleans 155’105
Read More »Wod: 10 rounds for time: 7 Sumo Deadlift High Pulls (95/65) 7 Front Squats 7 Push Jerks
Read More »Wod Perform a set every 5 minutes for 25 minutes (5 sets) 5 Unbroken Bench Press (1.25 x BW/1 x BW) * 15 Unbroken KB Swings (70/53) 30 second Max Calorie Row Sprint
Read More »Wod 3 rounds for time: Run 400 meters 21 Toes to Bar 12 Hang Squat Cleans (115/80)
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