Re-test Week End of Cycle STR:10 min to find 1RM Box Squat https://youtu.be/2G9tPU3ABrI WOD: FT: 100 Push-Ups 75 Sit-Ups 50 KBS (1.5/1) 25 Bar MUs TC: 14 min CO: FT: 30 Cal Row 30 Thrusters (95/65) Rest 1 min 25 Cal Row 25 Thrusters Rest 1 min 20 Cal Row 20 Thrusters
Nikki’s Birthday WOD! Teams of 2 AMRAP 7: 2 Tire Flips 9 Toes to Bar Rest 2 min AMRAP 7: 2 Cargo Net Climbs 9 BJO (24/20) Rest 2 min AMRAP 7: 2 Power Cleans (155/105) 9 GHD Sit-ups * Switch every round. Rest 2 min CO: FT: 1900m Run * Switch every 100m Sprint […]
STR: Strict Press aka Shoulder Press Hero WOD: “Wittman” 7 RFT: 15 KBS (1.5/1) 15 Power Cleans (95/65) 15 BJ (24/20) CO: AMRAP 12: “Climb the Ladder” 1 Power Snatch (155/105) 1 Rope Climb 10/8 Cal AB 2 PS 2 Rope Climbs 10/8 Cal AB ETC… Use bike as a recovery pace.
STR:Snatch Complex WOD: “Eva” 5 RFT: 800m Run 30 KBS (2/1.5) 30 Pull-ups CO: 2 Rounds: 4/3k AB Rest 3min
STR:Sumo Deadlift WOD: 5 RFT: 5 DB Deadlifts 5 DB HPC 5 DB PJ 5 DB FS * 5 Burpee penalty if DBs are put down between Complex. (Choose weight that allows you to perform all movements efficiently and UB for each round) CO: DB OHS 6×12 AHAP Rest as needed (6 right arm, 6 […]
STR:Power Clean and Push Jerk WOD: 6 RFT: 3 Bar MUs 15 WB (20/14) 10′ target for men and women. CO: 3 Rounds: 10 Front Squats (165/110) 15 GHD Sit-ups 10 Ring Dips 15 GHD Sit-ups 10 FS Rest 2 min
STR:Box Squats WOD: FT: 25 OHS (135/95) 100 D/Us 20 OHS 75 D/Us 15 OHS 50 D/Us 10 OHS 25 D/Us 5 OHS TC: 12 min CO: 4 Rounds: 500m Row Rest 2min
TEAM WOD:Teams of 2 “Cindy meets Annie” FT: Partner 1: works on “Cindy” (5 Pull-ups, 10 Push-ups, 15 Squats) Partner 2: works on first set of (50/50) “Annie” (50-40-30-20-10 Double-Unders/Sit-Ups) • When P2 completes 50 Double-Unders and 50 Sit-ups, partners will switch. P2 will start where P1 left off in “Cindy,” P1 will start their […]
STR:Bench Press (If video isn’t loading, just copy and paste link to YouTube). https://youtu.be/wzq57DB5Ppg WOD: Hero WOD “Small” 3 RFT: 1000m Row 50 Burpees 50 BJ (24/20) 800m Run TC: 35 min CO: AMRAP 3: x3 “Climb the Ladder” 3 DB Snatch (50/35) 6 HSPU 6 DB Snatch 6 HSPU 9 DB Snatch 6 HSPU […]
STR:Power Snatch https://youtu.be/tuOiNeTvLJs WOD: “Nicole” AMRAP 20: 400m Run Max Pull-Ups CO: 15/9 Cal AB x8 Rest 1 min
