EOMOM 10 Minutes Odd: 4 Muscle Ups (Scale number if needed) OR 5 Ring Dips if no Muscle Up Even: 1 Clean + 2 Hang Clean Then….. From Crossfit HQ Team Series 2018 20 Squat Cleans 135/93 20 Squat Cleans 185/123 20 Squat Cleans 225/153 10 Minute CapRead More
TWOW: 8x200m Run at RPE 8, 200m walk recovery Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Ring Muscle Ups-Scale number according to ability No Muscle ups yet?...Read More
1&1/4 Front Squat 5 x 5 @ 70-75% of 1 rep max Then… 8 Min AMRAP Ladder: 1-2-3-4-5-….. Complete by climbing a ladder starting with 1 rep and increasing by 1 until time runs out Burpee Box Jump, 24/20 R arm DB clean & Jerk , 50/35 L arm DB Clean & Jerk,...Read More
9 am – Olympic Lift Technique Class 10 am- Endurance 11:15 am- Yoga with Brantlee Endurance: In Any Order 2 Mile Run 50 Burpees 2000m Row 200 Double UndersRead More
Bench Press 1 RM Then…. 21-15-9 Dumbbell Burpee Box Step Up and Over 50s/35s (regional style, 2 dumbbells or 2 KB) 24/20 DB Thruster 50s/35s *200m Run after each round* DB Box Step Up and Over Read More
Over Head Squat 2-2-2 Then: 15 Min of: 800 Meter Run Then with remaining time Complete AMRAP of: 12 Wall Balls 10 Pushups 8 Alternating DB Snatch 50/35 Post Loads and Times to Zen and Comments: Read More
RDL: 3 x 8 Strict Pull-ups: 3 x max effort Then… For Time: 3 Round of DT, 135/83 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 2 Rounds of DT, 155/103 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 1 Round of DT, 185/123 12 Deadlifts 9 Hang Power...Read More
TWOW: 5x 400m Sprint at RPE 9 Rest 2 Minutes between each SKILL WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -5x Peg Board ascents and descents as fast as possible, rest as...Read More
