STR: Back Rack Step Ups WOD: In a 20 minute window: 1000m Row -then- 15 Rounds of Holleyman 5 Wall Balls (20/14) (10/9ft) 3 Handstand Push Ups 1 Power Clean (225/155) -then- Max Bench Press (225/155)
STR: CLEAN & JERKS WOD: FT: 21-15-9 Thrusters (95/65) Bar Facing Burpees Chest to Bar Pull Ups TC=12:00
STR: Deadlifts WOD: In 7:00, perform the following: 800m Ski 400m Run ME: Double Unders in the time remaining REST 3:00 For Time: Total Double Unders from workout above 400m Run 800m Ski *You need to finish the 2nd part exactly at 7:00 Score= #DU in Part A and Time in Part B Time Cap= […]
STR: Front Squats & Back Squats WOD: 4 sets: 15 Double Dumbbell Snatch (2×50/35) 15 Box Jump (with Step Down) (24/20) 15 Toes to Bar 15 GHD Sit Ups 15/12 Calorie AB *REST 2:00 between sets TC= 4:00 per round *perform movements in any order you want, but you must complete all the reps in […]
STR: Deadlifts WOD: 5 RFT: 20 GHD Sit Ups 10 Strict Handstand Push Ups (OR 7 Wall Facing Strict Handstand Push Ups) TC=12mins
STR: Back Rack Lunges WOD: E2MOM-20(x10): 20/16 Calorie AB Max Distance Sled Push *Score is sled push distance.
STR: Snatch Pulls and Snatches WOD: FT: 3-6-9-12-15-18-21 Kettlebell Swings (2/1.5) Box Jump Overs (30/24) TC=14mins
STR: Push Press WOD: âStrict Lynneâ 5 rounds for max reps of: Body-weight bench presses Strict Pull-ups -rest as needed after the pull ups- TC=18mins
STR: Back Squats WOD: EMOM-16(x16): Minute 1: 200m Run Minute 2: 500/400m Bike Erg Minute 3: 30 seconds of Burpee Bar Muscle Ups Minute 4: Rest
STR: Tempo Front Squats WOD: E4MOM-12(x3): 20/16 Calorie AB 15 Double Dumbbell Thrusters (2×50/35)
