Med Ball Clean
Pre 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 morePlate Huggers
PreWOD 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 more12.5 revisited
PreWOD 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 morePick a Girl and do her as fast as you can
Pre 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 moreTen To the Third
Pre WOD Strict press 3 x 5 WOD 1000 m row 100 push press 75/45 10 pull ups Post WOD To be determine
Read moreGod Bless America
Happy 4th everyone
Read moreHurry up and Wait
Pre 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 moreI stole this WOD From Justin Mcpherson
PreWOD 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 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 .
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