WOD

Front Squats 4 x 7 a 70% 1RM Superset between every set 1 min bridge Conditioning 14 min AMRAP 10 power snatches 50/30 20 v-ups 30 air squats  

1RM back squat 10 – 7 – 5 – 3 – 3 – 1 – 1 etc. WOD 3 rounds for time 20 front squats 70/45 20 pull ups 20 S2O

Gymnasty 101 L1 – 5 max muscle ups L2 – 12 ring rows, 3 jumping muscle ups, 12 ring dips/push ups L3 – 5 sets – 12 ring rows, 6 banded scap retractions, max effort push up set WOD 5 rounds for time 10 hang cleans 60/40 15 burpees 1 gate run Sprint WOD – […]

Time cap 17 mins 5 rounds 50 DUs 10 thrusters 40/25 Rest 2 mins 5 rounds 50 DUs 10 T2B 1km row time trials Rest 1 min Max bridge

5 sets – 1 strict press – 3 push press – 5 push jerks *Between every set – 20 x partner ab smash WOD 18 min AMRAP 1 gate run with ball slam 30 KB swings 32/20 20 box jumps 24″/20″ 10 burpee ball slams

Front Squats 12 mins to establish 1RM front squat 1 min max effort at 70% 1RM WOD Tabata 8 rounds at each station – Wall balls – HR push ups – Pistols – V-ups 1 min rest between each station

Back Squats 6 x 5 @ 80% 1RM WOD 13 min AMRAP 9 pull ups 12 S2O 50/35 15 box jumps

Gymnasty 101 L1 – 5 x max effort muscle up attempts, 1 min rest between L2 – 5 sets 3 ring pull ups 3 hips to rings 3 jumping muscle ups with eccentric lower L3 – 6 sets # pull ups/ring rows # ring push ups/box dips Partner WOD 6 rounds each 15 min time […]

12 min EMOM Odd – 20 wall balls Event – 25 KB swings 24/16 WOD 5 rounds, 1 min rest between each 6 cleans 70/40 12 HR push up 18 pistols 1 gate sprint

Strict Press 5 x 7 Superset with 1 min bridge WOD 18 min AMRAP 2 gate runs 30 ball slams 20 T2B/v-ups 10 burpee box jumps 24″/20″