STRENGTH Back Squats 5-5-5-5-5 Every 3 Minutes WOD "Skittles" EMOM- alternating (3 Rounds) 5 Toes To Rings + 3 Muscle Ups 10 Box Jumps (30/24) 16 Tuck Ups 24 Bulgarian Split Squats 5 Handstand Push Ups ...
Happy 4th of July! WOD "Water Break" 4 Minute AMRAP of: 27 Hang Power Cleans (115/85) 27 Burpee over Rower 27/21 Calorie Row 4 Minute Rest 4 Minute AMRAP of: 21 Hang Power Cleans (135/95) 21 Burpee over Rower 21/15 Calorie Row 4 Minute Rest 4 Minute AMRAP of: 15 Hang Power Cleans (155/105) 15 Burpee over Rower 15/12 Calorie Row ...
STRENGTH Front Squats 5-5-5-5-5 Every 3 Minutes WOD "Babe Ruth" 1000m/750m Row 9 Double Kettlebell Front Squats* 12 Double Kettlebell Front Rack Lunge* 15 Double Kettlebell Russian Kettlebell Swings* --2RFT-- *Load should be challenging! ...
STRENGTH EMOM X 10 1 Power Clean + 1 Hang Clean pick loads WOD "GRACE" 30 Power Clean & Jerks (135/95) --FT-- ...
STRENGTH Deadlifts 5-5-5-5-5 Every 3 Minutes WOD 10 Minute AMRAP of: 50' Sled Push (135/90)* 12 Dumbbell Burpee Step Ups (50/35) (24/20) 8 Strict Pull Ups 200m Run *weight is in addition to weight of the sled ...
WOD "Dutch Jackie"- Partner WOD 500m Row 25 Thrusters (75/55) 15 Pull Ups --8 Alternating Rounds-- (each partner completes 4 Rounds) ...
Strength Seated Box Jumps Every :15 x 6 @ Height #1 Every :15 x 6 @ Height #2 Every :15 x 6 @ Height #3 Every :15 x 6 @ Height #4 WOD "Where's the Party?" 12 Minute AMRAP of: 50' Keg Carry (Pick Load) 25' Double Kettlebell Front Rack Walk (70/53) 20 Box Jumps (24/20) 25'...
WOD "Filly Fresh" 15/12 Calorie Row 12/10 Calorie Ski Erg 10/8 Calorie AirBike 1:30 Rest --5 Rounds-- ...
WOD "Lumberjack 20" 20 Deadlifts (275/185) 400m Run 20 American Kettlebell Swings (70/53) 400m Run 20 Overhead Squats (115/85) 400m Run 20 Burpees 400m Run 20 Chest to Bars 400m Run 20 Box Jumps (24/20) 400m Run 20 Dumbbell Squat Cleans (45/30) 400m Run --FT-- ...
WOD "Slow Death"- Partner WOD Partner 1: 1 Round of DT (135/95) DT= 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks Partner 2: Max Calories on AirBike ...