Olympic Lifting: Clean Pull + High Hang Clean: 4 sets over 75% Jerk: 1 RM Endurance 3 Rounds In Any Order: 45 Minute Cap Run 1000m 15 Perfect Pushups or Toes to Bar Row 750m 15 Perfect Pushups or Toes to Bar Ski 750m 15 Perfect Pushups or Toes to BarRead More
15 Minutes to work to a heavy Deadlift Then… 2014 Team Regional WOD 500m Row and 125 Double Unders (each) *Partners switch when both movements are completed 50 Deadlifts, partner holds deadlift, 275/185 50 Toes 2 Bar (partner hangs)Read More
1A. Weighted Strict Pull-up: 3 x 5 (1 sec pause at top) 1 x Max Effort (no weight) 1B. SA Press: 3 x 10 THEN… Modified Maxton AMRAP 15 Min 8 Strict Pull-ups, 20/14 26 Box Step-ups, 45/25 21 BurpeesRead More
Front Squat every 2 minutes 2 x 6 @ 80% 2 x 4 @ 85% 2 x 2 @ 90 % 1 x Max Reps @ 70% AMRAP 13 MIN 3 DB Squat Cleans, heavy 15 Hurdle Jumps, 24″/20″ 6 DB Squat Cleans 15 Hurdle Jumps 9 DB Squat Cleans 15 Hurdle Jumps 12 DB...Read More
Oly: 9:00am -Snatch Pull to knee + Pull to Shrug + Snatch *Build to heavy -Power Clean EMOM 3-3-3-2-2-2-1-1-1-1 Endurance: 10:15am 800m Run or Row 50 Wall Ball Shots, 20/14 400M Run or Row 30 Burpee Box Jumps, 24″/20″ 200m Run or Row 10 Muscle-ups or Weighted Pull-ups 200m Run or Row 30 Burpee Box...Read More
WWPF 0:00 – 13:00 Work up to a Max Snatch + Hang Snatch 15:00 – 30:00 15 Min AMRAP RELAY 10/10 DU Relay 10 Alt Snatches, 135/93 20/20 DU Relay 20 Alt Snatches 30/30 DU Relay 30 Alt Snatches *Continue this Pattern until time runs out 30:00 – 34:00 MAX Sandbag Ground to OS, 100/75Read More
Choose 1 Hero WOD: JBo Complete as many rounds as possible in 28 minutes of:115-lb/75lbs overhead squats, 9 reps1 legless rope climb, 15-foot rope, beginning from seated115-lb/75lbs bench presses, 12 reps Or…….. Michael 3 rounds for time of:Run 800 m50 back extensions50 sit-ups Or…….. Ashley White Five rounds for time of:15′ Rope climb, 3 ascents10...Read More
