Monday: WOD: “SPIDERMAN” 2 – 15′ Rope Climbs 100 m Run 8 Squat Cleans (135/95) 5R4T Tuesday: WOD: “HULK” EMOM: 1 Complex of : (8min) Power Clean,Push Press, Front Squat, Thruster WOD: 25 Double Unders 10 TTB 10 Pushups 15 min AMRAP Wednesday: WOD: “WONDER WOMAN” 5 Pullups 10 Pistols (alt.) 14 DB Snatches (alt) …
Monday: WOD: 5 sets of: 1 Power Clean & 1 Jerk then: 3 Rounds 15 Push Press; 20 TTB; 30 DU Tuesday: WOD: 100 M Farmers Carry 15 Air Squats 10 Push Ups 5 Pull Ups 20 Min AMRAP Wednesday: WOD: 18-15-12-9-6-3 Dumbbell Thrusters 200 M Run Between Rounds Rest 2 Min 5×3 Snatch Thursday: …
Monday: EMOM 8 Min: 4 Back Squats WOD: 12 Box Jumps 20 Lunges 8 Snatches 4R4T Tuesday: WOD: 400 m Run; 40 Wall Balls 300 M Run; 30 MBC 200 M Run; 20 Wall Balls 100 M Run; 10 MBC for time Wednesday: Strength: Odd- 3 Power Cleans; Even 6-TTB WOD: 2 Wall Walks 8 …
Monday: WOD: CF OPEN 13.1 Modified 40 Burpees ; 30 Snatches 30 Burpees ; 30 Snatches 20 Burpees; 30 Snatches and so on… 17 min AMRAP Tuesday: Strength: 4 Thrusters EMOM 8 Min WOD: CF OPEN 13.2 5 Shoulder to OH 10 Deadlifts 15 Box Jumps 10 min AMRAP Wednesday: WOD: CF OPEN 13.3 Modified …
Monday: STRENGTH: 4- Push Press/4 Strict PU WOD: 1 MBC: 1 WALLBALL 2 MBC: 2 WALLBALL 3 MBC: 3 WALLBALL 15 MIN AMRAP Tuesday: WOD: 150M ROW; 5 HSPU 200M RUN; 10 HSPU 400M ROW; 15 HSPU 400M RUN; 20 HSPU 20 MIN AMRAP Wednesday: WOD: STRENGTH: FRONT SQUATS & DU MAX KBS 8 MIN …
Monday: WOD 7 Cycles : 15/12 Cal Row 10 Hang Power Snatch 10 OHS 2 min rest between cycles Tuesday: Max C&J in 10 min wod: 7 rounds of: 4 CTB Pull Ups 8 TTB 12 Push Ups Wednesday: WOD Buy IN: 40/32 Cal Ski 5 Cycles: 5 Power Cleans; 5 BBJO Buy In: 30/24 …
Monday: WOD: “Jackie” 1,000M Row 50 Thrusters @ 45# 30 Pull Ups for time… Then, Run 1 mile for time Tuesday: WOD: “Fabian” Odd Minute: 7 Deadlifts (205/135) 7 Box Jumps (24/18) Even Minute: 48’Lunge /48′ Run/ 5 Burpees 20 Minute AMRAP Wendesday: WOD: “In Over My Head” HSPU Men-4 Women-2 (Every min on the …
Monday: WOD: Murph 1 Mile RUN 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run Tuesday: WOD: 1 min Row 1 Min Rest 20 Min Wednesday: WOD: 8 Wall Balls 8 Dead Lifts 4 Turkish Get Ups 15 Min AMRAP Thursday: WOD: “Backwards” 100 DU : 90 Situps : 80 Squats : …
Monday: WOD: “Fran” Thrusters (95/65) Pull Ups 21-15-9 Reps …For Time… Rest 3min the run 1 mile Tuesday: WOD: Strength: 6 Backsquats/30 Double Unders Then 11 Burpees 7 C&J (115/75) 5R4T Wedesday: WOD: EMOM: 3 Strict Pull Ups/HS Holds Then WOD: 5 Snatches(115/75) 10 Pushups 15 min amrap Thursday: WOD: Run 400 M 10 HSPU; …
Monday: EMOM for 8 Min: 3-Push Press/L-sit holds (15 Sec) 10 Power Cleans (135/95) 1 Sled Push 10 Burpees 15 AMRAP Tuesday: WOD: 10 Pullups 20 Backsquats (135/95) 5R4T Wednesday: EMOM for 8 Min: 4- Shoulder Press/ 4-Front Rack Lunges Then Death by 10m Run Thursday: WOD: “Joey” 1 KBS – 1 Farmer’s carry 2 …