Monday: WOD: EMOM 10 Min- 3 Squat Snatch (70% of 1 RM) rest 2 mint then: TEAMS of 2: 15/12 Calorie Row 15 Push Ups (one rows-one does push ups- cannot switch until both have finished) 15 Min AMRAP- score is pushups Tuesday: WOD: 10 Min to find 6 RM Back Squat – rest 2 …
Monday: WOD: EMOM 3 min- 3 Reps Clean DL (90% of 1RM) rest 2 min 8 Min to find 3RM of Squat Clean- rest 2 min then: 21-15-9 Push Press; Pull Ups at min 10 then: 15-12-9 STOH; CTB Pull Ups Tuesday: WOD: 10 Min to find 8 RM Back Squat- rest 2 min then: …
Monday: WOD: EMOM-3 min- 3 sets of 3 Snatch Grip DL- rest 2 min 8 Min to find 3RM Hang Squat Snatch-rest 2 min at min 15 then: 2 Min AMRAP- 15 CTB then max reps of KBS in remaining time Rest 2 min 2 MIN AMRAP- 19 Power Snatch then max burpees over bar …
Monday: WOD: 75 Air Squats 25 Alt. DB Snatches 75 Air Squats for time Tuesday: WOD: 100 DU 30 Pushups 5 Sets rest 1 min after each set Wednesday: WOD: 6 sets- 1 every 7 min Odds: 16/12 Calorie Ski; 6 BBJO 15/12 Calorie Ski; 6 BBJO 9/7 Calorie Ski; 6 BBJO Even: 16/12 Calorie …
Monday: WOD: Buy in: 25/20 Calorie Ski 21-15-9: HSPU; Pull Ups Cash Out: 25/20 Calorie Ski for time Tuesday: WOD: 10 Sets- 1 set every 2 min: odd sets: 300/200 m Ski even sets: 15 burpees Wednesday: WOD: Kelly 400 M Run 30 Box Jumps 30 Wall Balls 5R4T Thursday: WOD: Teams of 2 …
Monday: WOD: 5 Sets of 3 OHS rest 2 min then: Every 2 min row 15/12 Calories until you complete 75 TTB rest unitl min 15 every 2 min row 15/12 calories until you complete 75 wall balls Each Section For Time Tuesday: WOD: 5 Sets of 3 Push Jerk rest 2 min then: 40/30 …
Monday: WOD: 10 Min: 1 Snatch Push Press + 1 OHS rest 2 min then: 5 Min Max Calorie Ski Tuesday: WOD: 10 Min: 1 Power Clean + 1 Below Knee PC + 1 HPC (unbroken) rest 2 min then: 5 Rope Climbs 100 Ft. Double KB Front Rack Walking Lunge 30/24 Calorie Row 100 …
Monday: WOD: 21-15-9 DB Snatch; Burpee over DB; Pull Ups rest 5 min then 45- Alt. Db Snatch; Burpees over DB; Pull ups For Time Tuesday: WOD: 42-30-18 Thrusters Calorie Row (ladies- 34-22-14) For Time Wednesday: WOD: 100 Power Cleans EMOM 12 Air Squats For Time Thursday: WOD: Teams of 2 100 Pushups (split) 30 …
Monday: WOD: 60 Double Unders 20 MB Situps 8 Burpee Pull Ups 5R4T Tuesday: WOD: 400 M Run 50/40 Calorie Row 400 M Run For Time Wednesday: WOD: 15/12 Calorie Ski; 3 Rope Climbs 12/10 Calorie Ski; 2 Rope Climbs 9/8 Calorie Ski; 1 Rope Climb 2R4T Thursday: WOD: Teams of 2 5 Clean & …
Monday: WOD: 10 Min to find 1RM of Back Squat-Rest until min 12 then: 12/10 Calorie Row 10 BBJO (24/20) 7 Min AMRAP Tuesday: WOD: 10 Min to find 1 RM of Power Clean- Rest until min 12 then: 5 Sets – 1 set every 5 min of: 20 KBS (50/35) 20 WB (20/14) (10’/9′) …