On a running clock: run 800m Then 15 min AMRAP6 pullups (elite 6 muscle ups)8KB swings 53/3526 plate hops 45 plate Run 800m *score is rounds completed from the AMRAP and total time to complete entire WOD All athletes will be starting the amrap at...
For the remainder of August, the Monday-Friday 9am class will be an open gym time. We will re-evaluate in September. Snatch10 EMOM1 hang snatch + 1 snatch *once EMOM is complete take 3 attempts at a heavy complex of 1 hang snatch + 1 snatch WOD8...
For the remainder of August, the Monday-Friday 9am class will be an open gym time. We will re-evaluate in September. Front Squat3-3-3-3-3 WOD For Time:3 Rounds:9 Front Squats 95#/65#7 Toes to Bar5 Lateral Barbell Burpees 400m run 3 Rounds:9 Front...
WOD’s 1&3 of the Dynamic Duo! Workout 1Scaled & Masters 3 minutes:Max reps: pullups – 5 pts eachJumping pullups – 1 pt each*one athlete works at a time. 1 minute rest 4 minutesFind a max in the following complex: 1 clean 1...
Hero WOD “Rankel”Complete as many rounds as possible in 20 minutes of:6 deadlift 225/1557 Burpee pull-ups10 Kettlebell swings 70/53Run 200 meters Score is rounds + reps
Landmine press3×5 each arm Meadows row3×5 each arm Super setA) Single arm dB bench press3×5 each arm B) single arm dB bent over row3×5 each arm 35 HSPUsIn as few sets as possible. If you are stronger in this movement you may...
“Work it Wednesday” 5 rds1 min DUs or singles1 min single arm kb or dB s2o 53/351 min strict pullups1 min assault bike cals or rower cals1 min rest Score is total reps, divide singles by 2
Clean and jerkEMOM – for 10minComplete 2 clean and jerks. Climb in weight. WOD12 min AMRAP2-4-6-8-10-12-14-….Clean and jerk*after each round complete 8 box jumps or step ups Score is total reps including box jumps or step ups RX=70% of...
15 min AMRAP30 Db snatches 50/3520 pushups30 wallballs 20/14 Rest 2 min 4 min AMRAP:Power CleansYou choose the weight, complete as many reps as possible. *score is total reps completed from 15 amrap + total pounds power cleaned. *One athlete...
