Olympic Lifting 2 Low Hang Snatch Pulls + 1 Low hang Snatch Jerk: Pause in dip and catch: 5 x 1 Endurance OUTDOOR – 18 MIN AMRAP 30 Jumping Squats 200m Run 100m Sandbag Carry INDOOR – 18 MIN AMRAP 30 Suitcase Deadlifts 200m Ski or Row 10 Burpee Box Jumps, 24/20Read More
WWPF 0:00 – 13:00 Work up to a heavy hang Snatch 15:00 – 30:00 – 15 Min ladder 10/10 DU relay 10 Alt Hang Squat Snatches, 115/83 20/20 DU Relay 10 Alt Hang Squat Snatches 30/30 DU Relay 10 Alt Hang Squat Snatches 40/40 DU Relay *Keep Increasing DU by 10 Reps until time runs...Read More
Filthiest Fifty-In Any Order 50 DB Bench Press (2DB) 50 GHD Sit Ups 50 DB Push Press (2 DB) 50 T2B 50 DB Lunges (2 DB) 50 Ring Push Ups 50 DB Step Ups (2DB) 50/35 Cal Bike 50 DB Squats (2DB) 50 BurpeesRead More
Barbell Glute Bridge 3 x 10 @ 85-90% from last week *3 sec pause each rep + max hold on 10th rep Then… 3 Rounds 500m Row or Ski 30 KB Swings, 70/53 15 HSPURead More
Hang Power Clean 2-2-2 (Touch and Go) Then….. 21 Hang Power Cleans 135/93 21 C2B Pullups 15 Hang Power Cleans 155/103 15 Bar Muscle Ups 9 Hang Power Cleans 185/123 9 Rope Climbs 15′Read More
CFWC 13 Year Anniversary WOD!! In Any Order AMRAP 13 Minutes-Jenny 13 Burpees 13 Chest to Bar Pullups 100m Run AMRAP 13 minutes-Foose 13 Sandbag Deadlifts 13 Sandbag Squats 100m Run AMRAP 13 Minutes-Jimmy 13 DB Box Step Ups 50s/35s (2 DB) 13 DB Snatch (1 DB) 100m RunRead More
