40 min, AMRAP teams of 2 equal work 400 m. Run Athlete #1 50 Power Clean 95/63 400 m. Run Athlete #2 50 Bar over Burpee 400 m. Run Athlete #1 50 S2O 95/63 400 m. Run Athlete #2 50 Pull-up 400 m. Run Athlete #1 50 Front Squat 95/63 400 m. Run Athlete […]
Read MoreWarm-up: 3×30′ Bear Crawl 3×8 Good Morning Squat 3×3 Strict Pull-up 3×5 B-O Barbell Row Ramp-up Skill/Strength: Deadlift 5×5 @ 80% MetCon: RX 3 rds for time 7 HS Push-up 7 Front Squat 135/93 Fitness/Recovery 3 rds for time 7 HR Push-up 7 Front Squat 75/53
Read MoreWarm-up: WOD – Lite Fran’ish 21-15-9 Thruster 45/33 B-O Barbell Row MetCon: Alt. EMOM x 12 Odd: 3 Front Squat Even: 6 Back Squat @60% Front Squat Max then 5 rds of 21 DU 15 Wall Ball 20/14 9 Push Press @ Squat Weight above
Read MoreWarm-up: – Overhead Squat success starts in the warm-up. If you want a good session then put the work into the warm-up. Ramp your weights up each set. Don’t be afraid to be breathing hard and starting to perspire when finished. 3×2 TGU 3×10 Duck Walk 3×3 Strict Pull-up 3×5 OHS Slide Drill Ramp-up […]
Read MoreWarm-up: WOD – Heavy Cindy 2 rds Cindy Backwards 5 Deadlift 135/93 MetCon: RX for time – 35 min cap 5 rds of Cindy 5 Pull-up 10 Push-up 15 Air Squat then 3 rds. of 400 m. Run (30/20) 10 Squat Clean 95/63 10 Dip then rds. of 21-15-9 Hang […]
Read MoreWarm-up: 3×50 Arm-only Bike 4×3 Strict Pull-up 3×10 sec. Ring Plank 3×10 sec HS Hold Ramp-up Skill/Strength: Push Press 5×5 @ 80% MetCon: 2 rds for time RX 5 Forward Rolls to Standing 7 Snatch 115/78 30 DU Fitness/Recovery 2 rds for time 5 Burpee 7 e.a. DB Snatch 40/25 60 […]
Read MoreWOD: teams of 2 alternate movements for time & reps reps of 21-18-15-12-9 SDHP 95/63 Push Press 95/63 Bike cal. then Nicole – 20 min. AMRAP 400 m. Run(row/ride) max rep Strict Pull-up
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