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′) …
Monday: WOD: Shoulder Press: 6 Sets of 2 @ 80%- rest 2 min then: 42/32 Calorie Row; 40 Pull Ups; 40 Box Jump Over 25/20 Calorie Row; 25 CTB Pull ups; 25 Box Jump Overs 10/8 Calorie Row; 10 Banded BMU; 10 Box Jump Overs For Time Tuesday: WOD: Power Cleans: 6 sets of 2 …
Monday: WOD: 8 Min: Power Cleans: 3 sets of 3 at 85% Rest 2 min then: 5-10-15-20 TTB; Power Cleans; Strict HSPU For Time Tuesday: WOD: 8 Min: Back Squats: 3 sets of 3 @ 85% rest 2 min then: Every 5 Minutes for 4 Cycles: 18/14 Calorie Row 12 Alt. DB Snatch 6 Burpee …
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 …