WOD: for time – team of 2 – split work evenly – you go I go – 40 min. time cap 10 DL @ 90-95% 1RM 20 Pull-up 30 Superman 40 Sit-up 50 Slam Ball Step-up 30/20 – 20/16 60 Slam Ball 30/20 70 Leg Lift 80 Air Squat 90 DU or 270 SU 100 […]
Read MoreWarm-up: R, R, R or J 3×5 Deadlift – increase weight each set 2×8 Band Push Press 2×60″ Arm-extended Plate Hold 25/15 Metcon: 4 rds. for time 20 SBOS 30/20 5 Tire Flip 380/265 5 Atlas Stone Lift 90/60 2 Sled Row 90/60 5 Push Press @ HAP
Read MoreWarm-up: R, R, R or J 2×8 Band Strict Press 2×5 Band OHS 2×8 Goodmorning 2×8 Toes-Against-Wall Air Squat Metcon: Awesome WOD, can be Super Hard. Don’t let the movements scare you, we will adjust to fit everyone’s needs 20 min. time cap 5 rd. Buy-in 3 OHS 95/63 6 Snatch 95/63 then in […]
Read MoreWarm-up: 2×8 DB Wrist Curl 2×8 DB Reverse Wrist Curl 2×8 Band Tricep Ext. 2×5 Seated Jump 2×5 Pause Air Squat Wrist & Rack Stretch Strength: 5×8 @ HAP – Front Squat Metcon: 10 Min. AMRAP 5 Burpee 10 Thruster 75/53 15 Slam Ball 30/20 20 DU or 60 SU
Read MoreWarm-up: R, R, R or J 5×10″ each side Samson Stretch https://youtu.be/V3-tEdWuTbc 8 ea. OHS with PVC Pipe 20 Sit-up with overhead reach https://youtu.be/vl-jiIro46M 20 Superman 2×3 Strict Pull-up Metcon: 20 min. WOD for max calories Buy-in: reps of 42-30-18 Push-up Step-up 20/16 then reps of 21-15-9 Front Squat 95/63 Pull-up then max rep […]
Read MoreWarm-up: R, R, R or J 2×8 Band Strict Press 2×8 Band Upright Row 2×8 DB OH Extension 2×5 Snatch Balance Drill https://youtu.be/D5BUtMk0INY Strength: Jerk – 1RM Metcon: for time 22 Wall Ball 20/14 22 Dip 22 Wall Ball 20/14 22 Clean 135/93 22 Wall Ball 20/14
Read MoreWOD: 35 min. AMRAP – team of 2 – split work listed evenly – you go I go 100 DU or 300 SU 80 Sit-up 60 Step-up 20/16 40 Wall Ball 20/14 20 Push-up 10 Strict Pull-up
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