Strength Min1: 3-5 Weighted Pull Ups Min 2: 8-12 Dragon Flags Min 3: 3-5 Weighted Chin Ups Min 4: 20 Single Leg V-Ups Min 5: 3-5 Weighted Chin Ups Min 6: 10 V-Ups Min 7: 3-5 Mixed Grip Pull Ups Min 8: 14 Weighted Sit Ups x 2 (modification- negatives) WOD "The White Witch" OTM- 16 Minutes...
Strength Tempo Front Squats :02 down, :02 hold, explode up 2-2-2-2-2-2 WOD "What a Drag" 50' Sled Drag forward (90/45) 50' Sled Drag backwards (90/45) 12 Double Kettlebell Deadlift (53/35) 4 Double Kettlebell Clean (53/35) 12 Double Kettlebell Jerks (53/35) --3RFT-- ...
"Long Winded" 1600m Row 800m Run Rest 2 Minutes --3RFT-- ...
Strength Tempo Back Squat 2-2-2-2-2-2 (:02 down, :02 hold, :02 up) WOD 12 Minute AMRAP of: 10 Power Snatch (95/65) 10 Strict Ring Dips 20 Thrusters (95/65) 30 AbMat Sit Ups ...
"Loredo" 24 AirSquats 24 Push Ups 24 Walking Lunges 400m Run --6RFT-- ...
Strength Deadlift 3-3-3-3 WOD "Tachypnea" Tabata (:20/:10 x 16) Alternating of: AirBike Calories Dumbbell Snatch (75/50) ...
"Smoke & Mirrors" 2000m Row 800m Run 150' Hand Over Hand Weighted Sled Pull (135/90)* 500m Ski Erg 15 Burpee Pull Ups --FT-- *Sled weight is in addition to the weight of the sled ...
Strength Tempo Front Squats 3-3-3-3 :03 down, :03 hold, :03 up "Razor Wire" 42 Double Unders 4 Power Cleans (185/125) ...
"Double Bell Di" 21-15-9 Kettlebell Strict Press (53/35) Deadlift (225/155) --FT-- then 3 Minutes rest...
STRENGTH 4X3 Tempo Back Squats :03 decent, :03 hold,:00 up (20 Minutes to Complete) WOD "Kel" 400m Run 30 Wall Balls (20/14) 30 Box Jumps (24/20) --3RFT-- ...