WOD

16.1 WOD 20 MIN AMRAP 7.62m walking overhead lunge 42.5kg / 30kg 8 bar facing burpees 7.62m walking overhead lunge 42.5kg / 30kg 8 chest-to-bar pull-ups

Back Squats Tempo Back Squats 5×5 at 75-80% 1 RM Partner WOD For Time 2 Gate Runs 100 Air Squats 100 Ball Slams 50 Toes To Bar 2 Gate Runs 100 Kb Swings 100 Ab Mat Sit Ups 50 Burpees 2 Gate Runs Taper

Conditioning 16 min EMOM 1st – 18/12 Cal Row 2nd – 20 Box Jumps 3rd – 10 Hang Cleans 70/45 4th – # HSPU WOD 8 Min AMRAP Ascending Ladder 5 Thrusters 50/30 1 Gate Run 10 Thrusters 1 Gate Run 15 Thrusters 1 Gate Run etc Straight Into 5 Min AMRAP 20 Back Rack […]

Interval Conditioning with Partner 12 Mins 1:1 10 Deadlifts 70/45 10 Wall Balls Rest 3 Mins 12 Mins 1:1 5 Snatches 70/45 10 Pistol Squats “Nasty Helen” 3 Rounds For Time 2 Gate Runs 30 Kb Swings 24/16 15 Pull Ups

Front Squat Strength EMOM 5 Mins 8 Front Squats 1 Min Rest EMOM 5 Mins 5 Front Squats WOD 7 Min AMRAP 10 Cleans 60/35 30 Double Unders Straight Into 5 Min AMRAP Max Burpees to 6” Target Straight Into 3 Min AMRAP Max Shoulder To Overhead 60/35 *Every drop of the barbell, 1 gate […]

Tempo Back Squats 5 reps at 70% of 1 rep max 5 reps Tempo = 3010 Work up to heaviest weight Opens Style WOD 0 – 10 Min 10 Min AMRAP 6 Shoulder To Overhead 50/30 9 Deadlifts 50/30 12 Box Jumps 24”/20” 10 – 17 Min Establish 1 Rep Max Clean

Posterior Chain Strength/Core EMOM 10 mins 1st – 10 Deadlifts 120/80 2nd – # L Sit Hang / Tuck Knee Hang Conditioning WOD 5 Rounds For Time 15 Thrusters 40/30 12 Lateral Burpees 60 Double Unders *1 Min Rest Between Rounds Finisher 30 sec at each exercise for 3 rounds of each – Squat Jumps […]

Partner Gymnastic AMRAPS 5 Min AMRAPs – Ring Dips – Toes To Bar – HSPU *Rest 1 Min between Partner WOD Bonanza 2 Gate Runs/ Buddy carry on each one 30 Hang Snatches 50/30 60 Wall Balls 90 Back Rack Lunges 60 Wall Balls 30 Hang Snatches 2 Gate Runs/ Buddy carry on each one

Interval Conditioning 45 Seconds On : 15 Seconds Off – Wall Balls – Rowing – Burpees – Jumping Lunges WOD For Time 50 Ab Mat Sit Ups 20 Box Jumps 2 Gate Runs 40 Ab Mat Sit Ups 20 Box Jumps 2 Gate Runs 30 Ab Mat Sit Ups 20 Box Jumps 2 Gate Runs […]

Conditioning EMOM 10 Mins Odd – 5 Power Cleans + 4 Front Squats + 3 Thrusters Even – 15 Chest To Bar Pull Ups Rest 2 Mins 8 Min EMOM Odd – 60 Double Unders Even – 20 KB Swings 32/20 WOD 12 min AMRAP 6 Push Jerks 60/35 6 Overhead Squats 60/35 1 Gate […]