Nancy
Pre WOD Bench press 5 x 5 WOD “Nancy” 5 rounds for time of: 400 meter run 15 reps of overhead squat 95/65
Read moreLucky Number Seven
Pre WOD Snatch 5 x 3 WOD 7 rounds for time 7 box jumps 24/20 7 pull ups 7 strict sit ups Post WOD Shoulder mobility, calf and Achilles stretch .
Read moreCleaning Up
Pre WOD Power Clean 5 x 3 1 1/4 front squats WOD 5 rounds for time 10 hang squat cleans* 15 HR push ups * 3 burpee penalty for dropping the bar during a set. Post WOD 3 x 30s hand stand holds
Read moreA Pair of Eights
Pre WOD Push Press 4 x 3 WOD 8 min AMRAP 10 kb swings 25/35/53 15 cal row Rest 2 min 8 min AMRAP 5 burpees 20 DUs Post WOD Calf and Shoulder mobility
Read moreWalk the Plank
Pre WOD Turkish get ups 3 x 5 WOD 3 min AMRAP 10 slammers 30/20/10 10 HR push ups Rest 1 min 3 min AMRAP 5 pull ups 10 jump squats Rest 1 min 3 min AMRAP 10 overhead walking lunges 45/25 15 sit ups Post WOD 3 x 90 sec Left and right side
Read moreDeath by Thrusters
Pre WOD Strict press 5,3,1 WOD Death by Thrusters 95/65 Ex. Do 1 thruster the first minute , 2 the second minute and so on , until failure. Post WOD “Hypoxia”
Read moreGrip It and rip It
Pre WOD Snatch 4 x 5 Snatch high pull 3 x 3 AHAP WOD 21-15-9 Deadlift 225/155 T2b Cash out : 200 m sprint plus 20 pull ups Post WOD Mobility
Read moreGetting Down and Dirty With a Friend
Partner Filthy Fifty Each person will complete all 50 reps of of each exercise taking turns with a partner.A new exercise is not started until both parties has completed the previous movement . For time: 50 Box jump, 20/24 inch box 50 Jumping...
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