In teams of 2, complete 5 alternating sets each: Each partner runs 200 meters Each partner performs 15 Box Jumps24/20 + 15 Ohs 75/55 Partner 1 runs 200 meters Partner 2 runs 200 meters Partner 1 completes 15 Box jumps + 15 Ohs Partner 2 completes 15 Box Jumps +[…]
Read More »Skill Work Pick a skill and work on it for 10 min ask the coach for progressions Wod Emom 16 8-10 Hang Power Clean 135/95 8-10 Burpees over the bar 2 Rope Climbs 10-15 Ghd Sit ups
Read More »Part 1 Front Squat 5-5-5-3-3-3-1-1-1 Loading Guidelines: Sets 1-3: 5 reps @ 50-70% Sets 4-6: 3 reps @ 75-85% Sets 7-9: 1 rep @ 90%+ Part 2 Complete as many rounds as possible in 7 minutes of: 1,2,3,4,5…Thrusters (95/65) 1,2,3,4,5…Strict Pull Ups Continue adding 1 rep every set. Climb the[…]
Read More »Wod 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (155/105) 150M Run after each round
Read More »Teams of 2 complete For Time: 600 Meter Run 40 Front Squats (115/80) 40 Burpee Box Jumps (24/20) 600 Meter Run 25 Front Squats (115/80) 25 Burpee Box Jumps (24/20) 600 Meter Run 15 Front Squats (115/80) 15 Burpee Box Jumps (24/20) 600 Meter Run
Read More »Teams of 3 AMRAP 25: 12/8 Calorie Row 8 Burpees 4 Clean and Jerks (115/85) Relay style. Every 6 rounds, weight increases by (20/10).
Read More »Deadlift Build to a Heavy Set of 3 AMRAP 7: Wallballs (20/14) On the Minute – 5 Deadlifts (225/155) Start with wallballs
Read More »Hang Squat Clean 3-3-3-2-2-2-1-1-1-1 Perform a set every 2 Minutes Loading Guidelines: Sets 1-3: 50-60% Sets 4-6: 65-75% Sets 7-10: 80-90%+ If new to this lift, perform 10 sets of 3, building to a moderately challenging weight. Wod: 12-9-6 reps for time: Hang Squat Cleans (155/105) Burpee Ring Muscle ups[…]
Read More »Wod: 30-25-20-15-10: Russian Kettlebell Swings (70/53) AbMat Sit-ups 10 Meter Shuttle Sprints
Read More »Teams of 2 Amrap 25 5 DeadLifts 275/175 5 Toes through Rings 5 Box Jumps {37 1/2}/{ 27 1/2} Men 30inch box with two 45lb plates. Ladies 24inch box with a 45lb plate 200m Run/50 Double unders Runs first then Dubs
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