Pre WOD Deadlifts 3 x 3 WOD 3 rounds for total reps of 40 sec dumb bell snatch 35/25 rest 20 sec 40 sec pull ups rest 20 sec 40 sec kb swings ( American) 1.5 / 1 pood rest 20 sec 40 sec mountain climbers rest 20 sec Post WOD Mobility
Read morePre WOD Power Clean max reps in 10min. Use 75% of 1RM No resting on the floor, must rest in the rack position WOD Tabatas 8 rounds per exercise of 20 seconds of work followed by 10 seconds of rest. Wall ball Ground 2 overhead 95/65 H R push ups...
Read morePre WOD 5 x 3 pushpress WOD 3 rounds for time of 50 DUs 40 sit ups 30 med ball clean 20/14 20 pull ups 10 HSPUs Post WOD To be determined
Read morePreWOD Back squat 3 x 3 WOD 600m run 25 plate hugger squats 45/25 25 plyo push ups 400m run 20 plate hugger squats 20 pylo push ups 200m run 15 plate hugger squats 15 plyo push ups
Read morePreWOD Take 20 min to find a 2 rep max for front squat WOD Complete as many reps as possible in 7 minutes following the rep scheme below: 100/95 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups...
Read morePre WOD 30 TGUs ( 15 per arm ) AHAP WOD Pick A Girl Cindy 20 min AMRAP 5 pull ups 10 push ups 15 air squats OR Elisabeth 21-15-9 Squat cleans 135/95 Ring dips
Read morePre WOD Strict press 3 x 5 WOD 1000 m row 100 push press 75/45 10 pull ups Post WOD To be determine
Read moreHappy 4th everyone
Read morePre WOD Deadlifts 3 x 5 WOD 7 rounds 10 hang cleans 135/95 10 Burpees After 3 minutes of total time has elapsed start a new round . Post WOD To be determined
Read morePreWOD Back squat 3 x 5 WOD EMOM for 12 minutes complete 5 swings. Alternating between russian and american swings (AHAP) Remainder of minute do DUs (score is number of DUs) Post WOD For 5 min find a maximum set of strict pull ups
Read more