A. Deadlifts – 5 x 3 w/90 Sec Rest B. 5 Rounds AFAP 200M Run 10 x Deadlifts 185lb/135lb (Advance @ 225lb/185lb) 20 x Push-ups (Advance Ring push-ups) -Post results under comments Read More
A. 3 x Attemptsfor a Max Clean&Jerk B. Jackie 1000M Row 50 x Thrusters @ 45lb/35lb (Advance @ 95lb/65lb) 30 x Pull-ups (Advance x 20 Muscle-ups) -Post results under comments Read More
A. 20 Minutes of Skill work B. Tabata Intervals- 20 Seconds of work followed by 10 Seconds of Rest 8 Rounds EACH of the following Row Sit-ups Push-ups Air-Squats -Post results under comments Read More
A. In groups of 3-4 Complete Waterfall style: 25 x Calorie Row 30 x Burpees on 25lb plate 35 x Push Presses @ 95lb/65lb (Advance 115lb/85lb) 40 x Jumping Pull-ups (Advance 40 CTB) 45 x Wallballs @ 20lb/14lb 50 x Double-unders or 100 singles (Advance UB) 2011 Regional Rules/Template for final Team Chipper -Post...Read More
A. Bulgarian Split Squats – 4 x 8 (Right/Left Heavy) – w/60 Sec Rest B. 12 Min AMRAP 15 x Swings @ 1.5 pood/1 pood (Advance American @ 2 pood/1.5 pood) 12 x Over the box jumps @ 20inch/16inch (Advance Burpee over the box jumps)(4 x 45lb stacked plates or 3 x 45lb stacked plates)...Read More
A. 3 x Attempts at a Max Effort Snatch B1. 3 Rounds AFAP 10 x OHS 135lb/95lb 10 x Burpees 8 Min Cap … Rest 5 Minutes and…. B2. 3 Rounds AFAP 10 x Deadlifts @ 155lb/105lb 20 x Abmat Sit-ups 8 Min Cap -Post results under comments Read More
A. Back Squats – work up to a heavy 3 rep max B. 20 Min AMRAP w/Partner Alternate with your partner – Partner 1 – 300M Row Partner 2 – AMRAP of the duration of the 300M Row: 5 x Box jumps @ 24inch/20inch 10 x Kettlebell Swings @ 1.5 pood / 1 pood...Read More
A. EMOM – 10 Minutes x 2 Cleans @ 65%-80% B. FLIGHT SIMULATOR Today’s WOD is gonna consist of Double Unders!!!! Now I know a lot of you hate double unders with a passion…yes they are frustrating and even people who are great a double unders still struggle from time to time. PEOPLE!!! The only...Read More
A. Shoulder Press – 3 x 5 w/90 Sec Rest B. 10 Minute AMRAP Alternating TGU C. 3 Rounds AFAP 200M Row 20 x Push-ups 20 x Wallballs @ 20lb/14lb 15 Min Cap -Post results under comments Read More
