STRENGTH Four sets of: Weighted barbell glute bridges x 10 @ 3030 Rest 60 seconds Top of the ring dip hold x 10-20 seconds Bottom of the ring dip hold x 10-20 seconds Rest 60 seconds WOD Complete [...]
Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Power Clean 1 Front Squat 1 Strict Press 1 Push Push The weight (95lbs for men, 65 lbs for women) cannot touch [...]
WARM UP 3 rounds: 250 meter row 20 air squats 1 wall climb + :10s hold ENDURANCE WOD Against a running clock: Two rounds for time @ 75% effort Row 500 meter 15 Squat Jumps 15 V-Ups rest 2mins Two [...]
STRENGTH Three sets of: Double KB Front Squat x 6 reps @ 40×1 (ahap) Immediatley into Double KB Front Rack Lunge x max effort in 30 seconds Rest 2 minutes WOD Every minute, on the minute, [...]
STRENGTH Three sets of: Romanian Deadlift x 8 reps @ 4011 Immediately into Banded Good Mornings x 20 reps @ 2011 Rest 60 seconds DB/KB Bent Over Row x 10-12 reps @ 3111 Rest 60 seconds WOD 30/20 [...]
WOD Every minute on the minute for 25 minutes, complete the following work: Minute 1: Max effort Double Unders in 45 seconds Minute 2: Max effort Burpee Box Jump Overs in 45 seconds Minute 3: Max [...]
STRENGTH Every 90 seconds for 6 sets Clean pull + Power Clean x 2 + 1(heavy across) Rest until the 10 minute mark and then every 2 minutes for 4 sets Clean-grip deadlift x 3 heavier than clean [...]
PARTNER WOD In teams of two, complete the following work for time; 120/90 Calorie Row 120 KB Swings (70/53) 120/90 Calorie Row 120 Weighted Sit Ups 120/90 Calorie Row Partners will switch every [...]
