PreWOD 4 x 3 clean and jerk WOD Filthy 35 ( Happy Birthday Mendy) For time: 35 Box jump, 24 inch box 35 Jumping pull-ups 35 Kettlebell swings, 1 pood Walking Lunge, 35 steps 35 Knees to elbows 35 Push press, 45 pounds 35 Back extensions 35 Wall...
Read morePreWOD Back squat 1-20-1-10 WOD 12 minute AMRAP of: 5 wall climbs 200 meter sprint PostWOD Tire flips
Read morePreWOD Take 15 minutes to find a 2 rep max for a thruster. WOD “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups PostWOD Slow 800 meter run or row cool down
Read morePartner WOD 50 Bear comples (95#/135#) 100 Burpees 200 AbMat sit ups Bear complex = Power clean + Front squat + Push press + Back squat + Push press Partition exercises as needed. Both athletes can work at same time as long as there is only 1...
Read morePreWOD Power cleans 5 x 5 WOD 5 rounds for time of : 30 mountain climbers 5 power cleans 165/135/95 12 K2E Post WOD Behind the back bar holds
Read morePreWOD Front squat 1-1/4 5 x 3 WOD 40 DUs 4 rounds 5 pull ups 10 push ups 15 squats 30 DUs 3 rounds 5 pull us 10 push ups 15 squats 20 DUs 2 rounds 5 pull ups 10 push ups 15 squats 10 DUs 5 pull ups 10 push ups 15 squats PostWOD
Read morePreWOD Strict press 4 x 5 Partner WOD 2 Rounds: A. 30 Toes-to-bar B. Hang on bar A. 30 Thrusters (65#/95#) B. Rack hold A. 30 Pike sit ups ( V-ups ) B. Superman holds A. 30 Hang power clean (95#/135#) B. Isometric squat hold A. 30 Box jumps...
Read morePreWOD Take 20 minutes to find a heavy Power/ squat snatch WOD 21-15-9 Snatch Box jumps 24/20 HR push ups PostWOD Coaches delight
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