Clean and Jerk
Pre WOD Clean and jerk 2-2-2-2-2 WOD 1000m row 50 power cleans 95/65 30 Burpees Post WOD To be determined Happy Birthday Sweetheart
Read moreFeeling Chipper
Pre WOD Back squat 5-3-1 WOD 100 sit ups 80 squats 60 push ups 40 box jumps 24/20 20 pull ups Post WOD TGUs 4 x 3 for each arm
Read moreBurpee Box Jumps
Pre WOD Pull ups 4 x max. effort sit ups 4 x 25 WOD 3 rounds for time of 400m run 15 burpee box jumps 10 toes 2 bar Post WOD To be determined
Read moreGone in 40 Seconds
Pre WOD Deadlifts 3 x 3 WOD 3 rounds for total reps of 40 sec dumb bell snatch 35/25 rest 20 sec 40 sec pull ups rest 20 sec 40 sec kb swings ( American) 1.5 / 1 pood rest 20 sec 40 sec mountain climbers rest 20 sec Post WOD Mobility
Read moreTabata This
Pre WOD Power Clean max reps in 10min. Use 75% of 1RM No resting on the floor, must rest in the rack position WOD Tabatas 8 rounds per exercise of 20 seconds of work followed by 10 seconds of rest. Wall ball Ground 2 overhead 95/65 H R push ups...
Read moreMed Ball Clean
Pre WOD 5 x 3 pushpress WOD 3 rounds for time of 50 DUs 40 sit ups 30 med ball clean 20/14 20 pull ups 10 HSPUs Post WOD To be determined
Read morePlate Huggers
PreWOD Back squat 3 x 3 WOD 600m run 25 plate hugger squats 45/25 25 plyo push ups 400m run 20 plate hugger squats 20 pylo push ups 200m run 15 plate hugger squats 15 plyo push ups
Read more12.5 revisited
PreWOD Take 20 min to find a 2 rep max for front squat WOD Complete as many reps as possible in 7 minutes following the rep scheme below: 100/95 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups...
Read morePick a Girl and do her as fast as you can
Pre WOD 30 TGUs ( 15 per arm ) AHAP WOD Pick A Girl Cindy 20 min AMRAP 5 pull ups 10 push ups 15 air squats OR Elisabeth 21-15-9 Squat cleans 135/95 Ring dips
Read moreTen To the Third
Pre WOD Strict press 3 x 5 WOD 1000 m row 100 push press 75/45 10 pull ups Post WOD To be determine
Read moreGod Bless America
Happy 4th everyone
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