WOD "The Godfather" Partners - Part 1 P1: 100m Run P2: 30 Power Clean (155/95) 50 Double Unders 20 Power Clean (185/125) 50 Double Unders 10 Power Clean (225/155) 50 Double Unders Partners- Part 2 P1/P2: 400m Dball/Sandbag Carry Partners- Part 3 P1: Pinch Grip Hold (35/25) P2: 50 Calories ...
WOD "Scarface" 2 Rounds of: 8 Power Snatches (185/125) 8 Bar Facing Burpees 2 Rounds of: 8 Power Snatches (155/105) 8 Bar Facing Burpees 2 Rounds of: 8 Power Snatches (135/95) 8 Bar Facing Burpees --FT-- ...
WOD "Heat" 150m Ski Erg 1 Minute Rest x 10 5 Minute Rest 250m Row 1 Minute Rest x 10 --FT-- ...
NEVER FORGET! WARM- UP Running Drills OTM - 8 Minutes (both in the minute) 4 Burpees 6 Box Jumps (24/20) 8:46am - The first plane hit WOD "Remembering 9/11" Buy-In: 911m Row (DATE) 3 Rounds of DT (155/105) 12 Deadlifts(36) 9 Hang Power Cleans (27) 6 Jerks (18) 4 Rounds of Cindy 5 Pull Ups (20) 10 Push Ups (40) 15...
STRENGTH Kneeling Jump + Box Jump + Box Jump + 25' Sled Push (135/90) 1 Minute Rest x 10 WOD "The Recruit" 7 Minute AMRAP of...
WOD "Harvey Dent" 400m Run 40 Dumbbell Push Press (50/35) 75m Dumbbell Front Rack Farmer's Walk 400m Run 30 Dumbbell Hang Power Clean (50/35) 75m Dumbbell (1 Front Rack, 1 Arm Extended Overhead) (50/35) 400m Run 30 Burpee Over Dumbbells 400m Run --FT-- ...
STRENGTH/ACCESSORY WORK Bar Muscle Up Drills WOD "Ra's al Ghul" 8 Strict Pull Ups 16 Box Jump Overs (24/20) 24 AbMat Sit Ups 32 Reverse Lunges :60 Rest --5RFT-- ...
STRENGTH Every 1:30 x 8 Power Clean + Clean (Pick Load) WOD "Poison Ivy" 13 Minute AMREP...
STRENGTH Every 1:30 x 8 Snatch + Overhead Squat (Pick Load) WOD "Joker" 1-10 Toes to Bar 10-1 Deadlift (225/155) --FT-- Toes to Bar goes up as Deadlifts come down...