Strength: Bench*+5lbs from last cycle Set 1:3 @80% Set 2:3@85% Set3:3+ @90% *Last set is MAX REPS "8 Mile Complex" Max Strict Pull Ups 1min Rest Max Strict Dips 1min Rest X3 -For Reps- Post WOD: “Gun Show” 20 Plate curls+Gun walk 2min/1min x3 ...
Strength: BSQ*+10lbs from last cycle Set 1:3 @80% Set 2:3@85% Set3:3+ @90% *Last set is MAX REPS "Backside Bubble" 16 RKBS+Gob Sqt (53/35) 32 DUs 16 FR Lunge (53/35) 4RFT (1KB) ...
"Triple Couplet Tuesday" 15-12-9 Thrusters (115/85) Burpees over bar 3min rest 15-12-9 HPCL(115/85) HSPUs 3min rest 20/15 Cal Bike 7 MUs 3RFT MUs Mod: Strict Burpee Pull Ups ...
Strength: DL*+10lbs from last cycle Set 1:3 @80% Set 2:3@85% Set3:3+ @90% *Last set is MAX REPS "Max Payne" 3:00min: Max Distance Row 1:00min:Max Tuck ups 3:00min: Max Distance Ski 1:00min: Max Flutterkicks x2 ...
"Sturdy 30" *Partners-Partition reps 1K Row 30 PSN (135/95) 30 Burpees 30 C2B Pull Ups 30min AMRAP ...
Strength: FSQ*+10lbs from last cycle Set 1:5 @75% Set 2:5@80% Set3:5+ @85% *Last set is MAX REPS-E3M WOD 12-9-6-3 (165/115) DL HPCL FSQ *30 Sit ups btw rounds -FT- ...
Strength: Bench*+5lbs from last cycle Set 1:5 @75% Set 2:5@80% Set3:5+ @85% *Last set is MAX REPS-E3M "Jack Dempsey" 2 Rope Climbs 20 Push Ups 20 Cal Row 20 Box Jumps 16min AMRAP ...
Strength: BSQ*+10lbs from last cycle Set 1:5 @75% Set 2:5@80% Set3:5+ @85% *Last set is MAX REPS-E3M "Wishful Thinking" OTM-16 min *Alt Movements 10R/10L Banded Step Ups 9/6 Bike Cal 6 Dball to shoulder 9/6 Bike Cal ...
"Tuesday Tornado" 15 PCL (115/85) 30 DUs 15 Push Jerks (115/85) 30 DUs 3RFT (7.5-14mins) *5min Rest (13-19mins)* 5-4-3-2-1 MUs/Weighted/Negs Pull Ups 10-8-6-4-2 Bike Cal (5-8mins) *5min Rest (23-32mins)* 25 T2B 20/15 Cal Row 15 FSQ (115/85) 2RFT (6-9mins) (29-41mins) 45min Time Cap ...
Strength: DL* +10lbs from last cyle Set 1: 5 @ 75% Set 2: 5 @ 80% Set 3: 5+ @ 85% Last Set Max Reps E3M "Peach Picking" 250m Ski 9 DBL KB Sumo DL 6 DBL KB CL 3 KB FR Reverse Lunges (3R/3L) 8min AMRAP (RX- 53/35) ...