WOD "Noodles"* 12 Bench Press (135/95) 6 Dumbbell Snatch (75/50) 4 Rounds 50' Dumbbell Bear Crawl Drag (75/50) 50' Front Rack Lunge (75/50) 2 Rounds 12 Ski Erg Calories 6 Burpees 4 Rounds --FT-- *single dumbbells ...
STRENGTH Front Squats 5-5-5-5-5 Every 3 Minutes WOD 12 Minute AMRAP of...
WOD "Fast Friday" Fight Gone Bad Format- 1 Minute Stations Battling Ropes Wall Balls (20/14) Toes to Bar Box Jumps (24/20) Dumbbell Snatch (pick load) Rest x 3 POST WOD Weighted Planks :30/:30 x 6 ...
WOD OTM- 10 Minutes 1 Hang Clean OTM- 10 Minutes 1 Clean & Jerk ...
STRENGTH Box Jump Every :15 x 16 NOT for Max Height WOD "Power Down" 3 Kettlebell Snatch* - Right Arm 3 Kettlebell Snatch*- Left Arm :20 Row Calories 2 Minute Rest --5 Rounds-- *Increase Kettlebell weight each round ...
WOD "MURPH"* 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run *in 20lb weight vest --FT-- ...
WOD "Berlin Wall 2.0" Teams of 3 P1/P2: 75 Burpee Dball Over Barrier Wall (pick Dball load)(40" wall) P3: 75 Calorie Ski Erg P1/P2: 75 Box Jump Over Barrier Wall (40" wall) P3: 75 Calorie Bike P1/P2: 75 Dball Over Barrier Wall (pick Dball load)(40" wall) P3: 75 Calorie Row --FT-- ...
STRENGTH 1-1-1-1-1-1-1 Front Squats Every 3 Minutes * Establish 1RM WOD "Acute Pain" :20/:10 x 16 Alternating Double Kettlebell Squat Clean (35/25) Burpees ...