Monday: WOD: 12 min: 3×3 Squat Snatch (6 min-70% of single heavy 3×3 OHS (6 min- 70-80% of single heavy squat snatch) rest 2 min then: 100 Double Unders 25 Situps 15 KBS 3 Sets- each for time Tuesday: WOD: 12 Min: 3×3 Squat Cleans (6 min-65-75% of single heavy) 3×3 Clean Grip DL (6 …
Monday: WOD: 12 Min: 3×3 Squat Snatch ( 65-75%) then 3×3 Snatch Grip DL (90%) rest 2 min then: 21-15-9 Calorie Row (ladies-16-12-9) 9-7-5 -Alt. DB Snatch at min 10 then: 45 Calorie Row 15 Alt. DB Snatch for time Tuesday: WOD: 12 min: 3×3 Power Cleans (65-75%) 3×3 Front Squats (80%- 1RM Clean) rest …
Monday: WOD: 10 Min to find Heavy Single Squat Snatch- rest 2 min then: Min 1: 20 MB Situps Min 2: 2 Rope Climbs Min 3: 60 Double Unders Min 4: Rest 5 Cycles Tuesday: WOD: 10 Min to find Heavy Single Squat Clean – res 2 min then: 100 M Shuttle Run; 10 Burpees …
Monday: WOD: 25/20 Calorie Row 20 Strict HSPU 25/20 Calorie Row 40 Kipping HSPU 25/20 Calorie Row 60 DB STOH 25/20 Calorie Row for time Tuesday: WOD: 30 Hang Squat Clean 100 Double Unders 40 MB Situps rest 2 min 3 Rounds each for time Wednesday: WOD: 30-24-18-12-6 Calorie Ski (guys); DB Bench Press (Ladies …
Monday: WOD: 20 Alt. Hang DB Snatch 15/12 Calorie Row 20 Alt. DB Hang C&J 5 Wall Walks rest 1:1 3R4T Tuesday: WOD: 50-40-30-20-10 Air Squats Situps 5-4-3-2-1 Rope Climbs for Time Wednesday: WOD: 27-21-15-9 (ladies ski – 22-16-12-8) Calorie Ski DB Bench Press 54-42-30-18 Double Unders For Time Thursday: WOD: 200 M Run 10 …
Monday: WOD: 10 Min to find heavy single back squat rest 2 min then: 15 MB Situps 10 Thrusters 5 Burpee Box Jump Overs 5 sets- 1 every 4 min- each one for time Tuesday: WOD: 10 Min to find heavy single bench press rest 2 min then: 50/40 Calorie Row rest 3 min 3 …
Monday: WOD: 10 Min- 5 sets of 2 Back Squats @ 85% of Single Heavy rest 2 min then: 25/20 Calorie Row 25 Wall Balls 100 Double Unders 4 sets- 1 every 6 min (each set for time) Tuesday: WOD: 10 Min- 5 sets of 2 Bench Press @ 85% of Single Heavy Rest 2 …
Monday: WOD: 10 Min – Every 2 min – 3 Back Squats (80%) 5 sets rest 2 min then: 21-15-9 Deadlifts Burpee Pull Ups for time Tuesday: WOD: 10 Min- Every 2 min = 3 Bench Press (80%) 5 sets rest 2 min then: 3 Sets (1 every 6 min) 250/200 M Row; 20 TTB …
Monday: WOD: 10 Min: 5×5 Back Squats (75% of heavy single) rest 2 min then: 21-15-9 Thrusters; TTB; Calorie Row for time Tuesday: WOD: 10 Min: 5×5 Bench Press (75% of heavy single) rest min then: 1 Rope Climb; 4 Double DB Box Steps; 6 BBJO; 8 Double DB DL 2 Rope Climbs; 8 Double …
Monday: WOD: 10 Min: 10 sets of 3 Back Squats (67.5%) Rest 2 min then: 50 DU 8 Alt. DB C & J 12 Min AMRAP Tuesday: WOD: 4 Burpee Box Get Overs 12/10 Calorie Row 10R4T (rest 1:30 between rounds) Rest 2 min then: 10 Min 10 Sets of 3 Bench Press (67.5%) Wednesday: …