4-18
Back SquatUsing sets of 6 reps at a time, find a 6 rep max WOD: 400 run 21 front squats 135/95 21 toes to bar 400m run 15 front squats 135/95 15 toes to bar 400m run 9 front squats 135/95 9 toes to bar 400m run
Read more“Partner WOD”
70 pullups – rest=bottom of squat hold70 push press 95/65 – rest = hollow hold 70 power cleans 95/65 – rest = hang from pullup bar 70 back squats 95/65 – rest = push-up plank hold 6 x 200 m – partner A runs while partner B rests, and vice versa...
Read more“Partner WOD”
Partner WOD: 3 min ohs 95/65 Rest 2 min 8 min AMRAP 30 air squats 20 pushups 10 situps Rest 2 min 10 min emom 15 wall balls then As many ground 2 overhead as possible 155/105 *work can be divided any way, but only 1 partner may work at a time...
Read more“Elizabeth”
Clean pull + hang clean + clean6 sets @ 70% WOD Elizabeth 21-15-9 Power cleans 135/95 Ring dips Elite: squat cleans 135/95 Ring dips
Read more“Dirty 30!”
“Dirty 30!” 30 Box Jumps, 24/20 30 Pull ups 30 KBS, 53/35 30 Front Squats, 95/65 30 TTB 30 Push Press, 95/65 30 Deadlifts, 95/65 30 Wall Balls, 20/14 30 Burpees 30 Double Unders **elite 115/75 & C2B PU**
Read more