Strength: Dead Lift - E3M Set 1:5 @75% Set 2:5 @80% Set 3:5+ @85% Last Set Max Reps "Escape" 4 Power Cleans (115/85) 8 FR Reverse Lunges (115/85) 4 Hollow Rocks 8 Box Jumps (24/20) 10min AMRAP ...
Strength: Bench Press - E3M Set 1:5 @75% Set 2:5 @80% Set 3:5+ @85% Last Set Max Reps "Over The Top" 10-1 Strict Pull-ups Strict Dips -FT- Post WOD: :10/:30 x6 Tuck/L-sits ...
FSQ- E3M Set 1:5 @75% Set 2:5 @80% Set 3:5+ @85% Last Set Max Reps "Judge Dredd" 25 Wall Balls (20/14) 25 Swings (70/53) 7 Cal Bike 3 RFT ...
"Daylight" 30 Cal Row 20 Double Unders 10 DBL DB PCL/J (50/35) 20 Double Unders 30 Sit-ups 30min AMRAP ...
Strength: BSQ -E3M Set 1:5 @75% Set 2:5 @80% Set 3:5+ @85% Last Set Max Reps "First Blood" OTM- 12min Odd: 3 Kb Snatch (53/35) 3 FR Reverse Lunge (53/35) 3 FSQ (53/35) (R+L = 18reps) Even: 10/8 Cal Bike ...
"Karen Burped" 100 Wall Balls 50 Burpees 50 Wall Balls 25 Burpees -FT- ...
"Ricky" 10 Pull Ups 5 DBL DB DL (75/55) 8 Push Press (135/95) 20min AMRAP *Repeat 9/7/18 ...
"Stuck on Repeat" 500m Row 2min Rest X5 150m Ski 1min Rest x10 ...
Strength: 1RM FSQ (20min) “Powerball” 5 BSQ (Mod-Heavy) 8 DBL KB FR Reverse Lunge (53/35) 8 DBL KB FSQ :20 Sprint on Bike 1:30 Off X4 Score 1: Total Time Score 2: Total Cals on Bike ...
“Gamut” 50-40-30-20-10 P1:Cal Row P2: Max Step Ups 25-20-15-10-5 P1:Ski Cal P2: Max Sit Ups 2:00 min P1:L-Sit/Tuck Hold P2: Max DUs -FT-and-Reps- *Partition reps however ...