Double Unders
Pre WOD Front Squat 3 x 3 WOD Thruster double under ladder for time 10 thrusters 135/ 95 50 DUs 8 thrusters 40 DUs 6 thrusters 30 DUs 4 thrusters 20 DUs 2 thrusters 10 DUs Post WOD Couch and calf/Achilles stretch
Read moreBear Attack
Pre WOD 3 rounds 10 pull ups 25 sit ups rest 30s between rds WOD 400m run 9 bear complexes ( 115/75 ) 200m run 7 bear complexes 100m run 5 bear complexes * each time the bar is dropped during a bear complex one 20 m bear crawl must be completed...
Read moreClimb Every Mountain
Pre WOD Strict press 3 x 3 WOD 40 mountain climbers ( L,R = 1) 5 HSPU 30 mountain climbers 10 HSPU 20 mountain climbers 15 HSPU 10 mountain climbers 20 HSPU Post WOD 1000m row at 75- 85% of max.
Read moreSquatters Rights
Pre WOD Back Squats 3 x 3 WOD Cash in: 800 meter run/row Then 7 rounds of 7 pull ups and 14 squats Cash out: 800 meter run/row Post WOD Tabata combo Push ups and sit ups rotated over 8 rds
Read moreTurkish Get Up
Pre WOD Strict press 3 x 5 WOD 12 minute AMRAP 200 meter run 15 Dynamic pushups Post WOD TGUs 3 x 5 ( 15 each arm )
Read moreClean and Jerk
Pre WOD Power Clean and Jerk 5 x 3 WOD 5 rounds for time : 250 meter row 9 hang squat cleans 115/75 6 push jerks Rest 2 min and repeat Post WOD Couch Stretch
Read moreWaiter Walk
Pre WOD 30 Second Flexed Arm Hang.Rest 30 Seconds , Then Max Effort Pullups For 30 sec. 30 sec Plank Hold, Rest 30 sec. Than Max. Effort Push ups for 30sec. WOD 4 Rounds for Time of 50m Right Arm Waiter walk ( 1.5 pood/1 pood ) . Then 50m Left...
Read moreHang in There Baby
Pre WOD Deadlifts 3 x 5 WOD 14 min AMRAP 1000m Row Buy In 10 Deadlifts 165/105 20 DUs Post WOD Pull-up Bar Dead Hangs
Read moreWeighted Lunges
Pre WOD Work on Mobility Low Bar Back Squat 3 X 5 WOD 21-15-9 Weighted overhead Walking Lunges 45/25 ( Left and Right Lunge = 1 ) Burpees Knees to Elbows Post WOD Run or Row 800 m
Read moreFight Gone Not So Bad
Pre WOD 15 TGU’s ( per arm ) AHAP WOD 3 rounds for total reps 1 min Wall Ball 20/14 1 min Snatch 75/55 1 min Box Jump 24/20 1 min Push Press 75/55 Rest 2 min and repeat X 2 Mobility Paleo Chair Shoulder Stretch w/ band
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