3 x 5
Pre-WOD EMOM for 10 minutes do 4 Deadlifts at 80% WOD AMRAP for 5 minutes of: Deadlifts 225/155 10 box jumps 24’/20′ 6 pull-ups 12 Kb swings 53/35 Rest for two minutes . Complete a total of 3 rounds . After rest, pick up where you...
Read moreDeath by Power Cleans
Pre-WOD 500 meter row ( sprint ) Then maximum handstand hold. Rest 2 to 3 minutes , then repeat . WOD Death by power cleans 135/95*** Minute one do 1 power clean Minute two do 2 power cleans Minute three do 3 power cleans Etc.,etc.,etc…...
Read moreGrab a Plate
Pre-WOD Back squat 5 x 3 WOD AMRAP for 12 minutes of: 20 weighted lunges 45/25 10 plyo-push-ups 5 burpee to plate jump
Read moreCluster F***
Pre-WOD EMOM for 8 minutes do 3 hang squat cleans AHAP WOD 30-20-10 Clusters 95/65 Broad jump Heel to heel sit-ups
Read morePlanks With a Partner
Pre-WOD 3 x 5 TGUs each arm AHAP WOD One partner working at a time. While you are waiting for your partner to finish their work, you must hold a plank. Break up the reps evenly. 100 Mountain climbers 20 Burpees 40 Wall Balls (20,14) 50 Box Jumps...
Read moreTabata This
Pre-WOD Deadlift 3 x 5 WOD Tabatas: 20 seconds of work with 10 seconds of rest for 8 rounds. Score equals total reps per tabata . A) Kb ground to overhead 53/35 B) Wallball 20/14 C) calorie row Post-WOD Planks
Read more