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
Weighted Pull-up: 3 x 5 *Drop Set: 1 x max reps (no weight) (If doing banded pull-ups or negatives, do max ring rows for drop set) For Time 800m Run 30 KB Swings, 70/53 9 Muscle-ups 600m Run 20 KB Swings 7 MU 400m Run 10 KB Swings 5 MURead More
