PreWOD 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
Read morePre WOD Back Squat 3×5 @75% WOD 5 rounds 20 Jumping Squats 45/35 ( w/ barbell ) 15 KBS 53/35 10 Pullups Post WOD EMOM for 10 minutes do 10 K2E
Read morePreWOD Hang squat clean 4 x 3 WOD “The Chief” Max Rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Pushups 9 Squats Rest 1 minute between rounds for a total of 5 Rounds. Post WOD ???
Read morePre WOD Tempo back squats 5 x 3 WOD 5 rounds for time of: 10 front rack walking lunges 65/45 10 pull ups Cash out: 400 meter run Post WOD Planks
Read morePre WOD Hang snatch 5 x 3 WOD 6 Rounds: 30 seconds ON / 15 seconds OFF Row (calories) Pushups KB swings 53/35/25 Ball slams 40/30/20/10 Complete all 6 rounds at each exercise before moving on to next.
Read morePre WOD Bench Press 5 x 3 WOD 20-15-10-5-10-15-20 Wall ball 20/14 HR push ups Post WOD Weighted good mornings
Read morePre WOD Clean and Jerk 5 x 3 WOD 4 rounds for time of: 350 meter row 25* KB swings 53/35 Rest 1 min * 5 burpee penalty for resting during 25 KB swings Post WOD Coaches delight
Read morePre WOD Take 20 minutes to find a 1 rep maximum for a front Squat. WOD 600 m run 9 pull ups 9 thrusters 95/65 400 m runs 15 pull ups 15 thrusters 200 m run 21 pull ups 21 thrusters Post WOD Mobility
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