911 Tribute WOD: For Time: 2001 meter Run 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5) 11 Toes-to-Bar 11 Deadlifts (170/115) 11 Push Jerks (110/75) 2001 meter Row *Athletes may start with Row and end with Run, or start with Run and […]
STR: Power Snatch WOD: AMRAP 15: 200m Run 20 OHS @ 40% 15 T2B 10 BFB
STR: Bench Press WOD: 10 RFT: 10 Cal Row 15 Sit-ups 1 Rope Climb
TEAM WOD: Teams of 2/3 For Time: 60 Pull-ups 200m Sandbag Run 60 Sandbag Thrusters 200m Sandbag Run 12 Sled Rope Pulls and Push 200m Sandbag Run 60 KBS (1.5/1) 200m Sandbag Run 60 Sandbag Clean + Toss 200m Sandbag Run SB Weight (40-50/60-70) Split reps as needed. Run together
STR: Snatch WOD: 5 Rounds: 10 Bar Facing Burpees 5 Power Snatch Rest 2:00 Round 1: @ 50% Round 2: @ 60% Round 3: @ 70% Round 4: @ 80% Round 5: @ 90%
STR: Back Squat WOD: “Flight Simulator” For Time: 5-10-15-20-25-30-35-40-45-50 45-40-35-30-25-20-15-10-5 UNBROKEN DOUBLE-UNDERS
STR: Power Clean WOD: 3 RFT: 400m Row 4 Ring MUs 8 Alt Pistols 12 Thrusters @ 50% of CJ
STR: Deadlift WOD: 3 RFT: 30 T2B 15 DB Floor Press 10 DL @ 80% of 2RM from STR
Reminder: 9am Class ONLY!! HERO TRIBUTE WOD: “Contact 22” For Time: 200m Run 22 Snatches (95/65) 22 Pull-ups 22 MedBall Cleans (20/14) 22 Elbow Plank to Push-up 22 WB (20/14) 22 Deadlifts (95/65) 22 Air Squats 22 OH WL (45/25 plate) 22 Box Jumps (24/20) 22 Power Cleans 2×20 second Bar Hang 22 Cal Row […]
TEAM WOD: Teams of 3: AMRAP 20: 10 Partner Deadlifts 10 HSPU Yoke Carry 20 Partner Deadlifts 20 HSPU Yoke Carry 30 Partner Deadlifts 30 HSPU Yoke Carry ETC… *Split HSPU reps as needed.
