STRENGTH :20/:40 x 6 Tuck L-Sits Rx+= L-Sit WOD "Maxin', Not Relaxin' " 1:30 / 1:30 x 6 150m Row 8 Burpees over the Rower Max Wall Balls ...
WOD "Climbing Down" 200m Run 5 Rope Climbs 200m Run 5 Dumbbell Manmakers (50/35) 200m Run 4 Rope Climbs 200m Run 4 Dumbbell Manmakers (50/35) 200m Run 3 Rope Climbs 200m Run 3 Dumbbell Manmakers (50/35) 200m Run 2 Rope Climbs 200m Run 2 Dumbbell Manmakers (50/35) 200m Run 1 Rope Climb 200m Run 1 Dumbbell Manmaker (50/35) --FT-- ...
STRENGTH OTM- 12 Minutes Power Clean + Clean WOD "Jack Rabbit" 21-15-9 Row (Calories) Russian Kettlebell Swings (70/53) Box Jumps (24/20) --FT-- ...
WOD "Speed Dating with Cindy" 30 Minute AMRAP of: 5 Rounds of Cindy* 400m Run *Cindy is 5 Pull Ups, 10 Push Ups, 15 Air Squats ...
WOD "Tale of Two Cities"- Partner WOD 18 Minute AMRAP of: P1: 7K Row P2: 1 Round of : 100' 1-Handed Farmer's Walk (70/53 or heavier) 10 Kettlebell Snatch (70/53) 100' Overhead Walk (70/53) 10 Hollow Rocks *Partners can switch off however they want...
Strength Deadlift 2-2-2-2-2-2 WOD "Light 'em Up" 12 Banded Russian Kettlebell Swings (53/35) 12 Weighted Box Step Ups (95/65) (24/20) 12 Bar Over Burpees Rest 1 Minute --4RFT-- ...
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-- ...