Monday: WOD: 10 MIN: Back Squats- 4 Sets of 6 Reps at 80% at min 10 begin: 20 TTB; 400 M Run 20 TTB; 800 M Run 20 TTB; 400 M Run For Time Tuesday: WOD: 10 Min: Shoulder Press: 4 sets of 6 Reps at 80% at min 10 begin 21-15-9 (guys) 18-15-12 (ladies) …
Monday: WOD: 200 Double Unders 50 DB Thrusters For Time Tuesday: WOD: Power Cleans – 6 Sets of 2 Reps at 85% Rest 2 min then: 21-15-9 Clean & Jerk (135/95) MB Situps (20/14) Pull Ups For Time Wednesday: WOD: Back Squat 6 Sets of 2 Reps at 85 % Rest 2 min then: 9/7 …
Monday: WOD: 21 TTB 15/12 Calorie Row 9 Clean & Jerks (135/95) 3R4T Tuesday: WOD: 10 Min: 5 sets of 4 Reps of Shoulder Press Rest 2 min then: 10Deficit Pushups 10 Pull ups 10 MB Situps 10 Air Squats 12 Min AMRAP Wednesday: WOD: 10 Min: BS 5 Sets of 4 – rest 2 …
Monday: WOD: 12 Min- 6 sets of 3 Power Cleans at 80% rest 2 min then: 500/400 M Row 50 Thrusters 50 Pull Ups 400/325 M Row 25 Thrusters 25 Pull Ups 300/250 M Row For Time Tuesday: WOD: 12 Min: 6 Sets of 3 reps Back Squats at 80% rest 2 min then: 5 …
Monday: WOD: 10 Min to find I rep Heavy Back Squat Rest 2 min then: 400 M Run 30 Med Ball Situps 15 Deadlifts 20 min AMRAP Tuesday: WOD: 10 Min to find 1 Rep Heavy Power Clean rest 2 min then: 5 Cycles of 2 Min: 35 Air Squats Max Calorie Row in remaining …
Monday: WOD: 50 Pullups 400 M Run 21 Thrusters 800 M Run 21 Thrusters 400 M Run 50 Pullups for time Tuesday: WOD: 30/24 Calorie Row 20 MB Situps 10 Burpees over the bar 5 Sets each for time Wednesday: WOD: Teams of 2 12/10 Calorie Ski 6 Power Snatch 12/10 Calorie Ski each set …
Monday: WOD: 5 Sets- 1 Every 4 min 200 M Run 12 C& J (touch n go) Each set for time Tuesday: WOD: 50/40 Calorie Row 40 Wall Balls 30 MB Situps 20 CTB 2R4T Wednesday: WOD: 7 Push Press 7 Burpees over Bar 49 Double Unders 7R4T Thursday: WOD: 5 Min AMRAP: 40/32 Calorie …
Monday: WOD: 10 Min to find Heavy Single Front Squat rest 2 min then: 21-15-9 Thrusters Burpee Over the Bar CTB Pull Ups for time Tuesday: WOD: 10 Min to Find Heavy Single Bench Press rest 2 min then: 10 Single Arm Dumbbell Push Press Rt Arm; 25′ OH Walking Lunge RT Arm 10 Single …
Monday: WOD: 10 Min – EMOM 3 Front Squats (60%) rest 2 min then: 12-9-6-3 Squat Snatch 24-18-12-6 Burpees over the bar For time Tuesday: WOD: 10 Min – EMOM 3 Bench Press (60%) rest 2 min then: 7 Sets of 1:30 AMRAP 10 Deadlifts 5 Box Jumps then max run for meters in remainder …
Monday: WOD: “HOTSHOTS 19- MODIFIED 30 Min AMRAP- Teams of 2 30 SQUATS, 19 POWER CLEANS, 7 STRICT PULL UPS 400 METER RUN Tuesday: WOD: 10 MIN- 5 Sets of 1 Bench Press (80-90%) 50′ OH Walking Lunge (left arm) 7/5 Burpee Pull Ups 50′ OH Walking Lunge (rightarm) 4 Cycles of 5 Min (target …