Strength Overhead Squat 4×12 @55% of 1RM Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00” WOD 15min AMRAP 20 T2B 20 Box Jumps (24/20) 21 Deadlifts 100/60 20 T2B 20 Box Jumps (24/20) 18 Deadlifts 100/60 20 T2B 20 Box Jumps (24/20) 15 Deadlifts 100/60 20 T2B 20 Box Jumps (24/20)…
3rft (CAP 20min) 1K run / 50 HR Burpees *Scale to 5rft (CAP 20min) 400m run / 20 HR Burpees Midline Accumulate 3 Min Hanging L-sit Every Drop 10 Med ball Russian Twists
Bodyweight Strength EMOM 10 Mins alternating between 2 excercises. Option 1: 1-5 Bar MU / 50 DU Option 2: 1-3 Bar MU / 30 DU Option 3: 5-10 Strict PU / 30 DU Option 4: PU Prog / DU Prog WOD 3 Rounds 1min Burpees 1min Wall Balls 8/6 1min Hang Power Clean 70/47.5…
Strength EMOM 10 Mins 3 Full Snatch @75-80% of 1RM *Can re-set WOD Grace For Time 30 Clean and Jerks @60/42.5
WOD 22 Min AMRAP 40 Split Jumps 30 Alt DB Snatch @20/12.5 20 Med Ball SU Mobility To Finish
Strength Weighted PU into Strict PU 4 Sets Set = 3 Weigted PU into ME strict PU *Sets every 3 mins WOD 10min AMRAP 10 SDHP 35/25 10 Push Press 35/25 30 Double Unders
Strength Overhead squat 5×12 @50% of 1RM Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 WOD 4 x 2min AMRAP 20 Wall Balls 8/6 Burpees 1min Rest between AMRAPS Score = Total Burpees
WOD 20min AMRAP 10 KB Snatch Right Arm 5 KB Burpee Box Step Overs 10 KB Snatch Left Arm 5 KB Burpee Box Step Overs Box height: 18 KB weight: 24/16 5 rounds for total time 1min Handstand Practice Rest 1 minute between rounds
Strength Rings EMOM 10 mins Opt 1: 1-5 False Grip PU Opt 2: 5-10 False Grip Ring Row Wod 42-30-19 (CAP 15min) Jumping C2B Pull Ups Thrusters 20/15 Push Ups
Strength Clean and Jerk EMOM 12 mins 1 Power Clean + 2 Hang Squat Cleans + 1 Push Jerk @75% Wod 2 Rounds For Time (5 Cycles is 1 Round) 5 cycles of 3 Hang Power Cleans 70/47.5 Back Squats 70/47.5 Deadlifts 70/47.5 then 800m run 5 cycles of HPC,BS,DL followed by the 800m…
