Push press 5-5-5-3-3-3-1-1-1 Climb in weight each set WOD Choose your own adventure! Select 1 or both of the following wods: Wod 1 30 TGU for time 53/35 or heavier Wod 2 30 wall climbs for time *start with chest on the floor, touch chest to the...
DeadliftTouch and go 5-5-5 ARMAP 7: Wall Balls EMOM complete 5 Deads, 225/155 Start with the wall balls. Score is number of wall balls complete in 7 minutes.
Work this complex for 12 minPower snatch + hang power snatch + snatch Hero WOD “Viola” Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95/65 17 pull-ups 13 power cleans, 95/65
Pet rockIn teams of 2 or 3 Row 2000 alt every 400m. 200 kb swings 53/35 100 single arm thrusters 53/35 50 burpees Once the wod starts the kb must stay off the ground. If the kb touches the ground add a 400m row penalty to the end of...
StrengthPowerclean 5×2 Hero Wod “Three Wise men” Jeremy 4 min amrap 5 hang squat snatch 95/65rx 135/95e 10 bar facing burpees Rest 2 min Ben 4 min amrap 10 power cleans 95/65rx 136/95e 20 pull-ups Rest 2 min Beau 4 min amrap 15 box...
Wednesday 15 minutes Weakness work Choose something you struggle with and practice that skill: WOD 10 clusters 185/125E, 155/105rx Rest 4 min 15 clusters 155/105E, 135/95rx Rest 4 min 20 clusters 135/95E, 115/80rx *score is total time
Teams of 321 minutes 100 Push-ups 100 Front squats 115/80 75 Shoulder to overhead 115/80 75 TTB 50 burpees 50 box overs 24/20 *get as far as possible with your team, if you complete all reps before 21 minutes, this wod becomes an amrap!
