A) 1. For time: 800m Run Then 50-40-30-20-10 Double Unders 5-4-3-2-1 Wall Walks 400m Run 2. AMRAP Power Cleans (85/57.5kg) until 15:00 B) 1. For time: 1000/850m Row Then 50-40-30-20-10 Double Unders 10-8-6-4-2 Strict C2B Pulll-Ups 500/425m Row 2. AMRAP STOH until 15:00 (85/57.5kg) [vc_gallery type="image_grid" images="30826" img_size="full" column_number="2" grayscale="no"...
6 x AMRAP in 4 minutes: A) Intervals 1, 3 and 5 8 KB SDHP (32/24kg) 8 Toes-to-Bar 8 Box Jumpovers (24/20”) B) Intervals 2, 4 and 6 8 KB Goblet Squats (32/24kg) 8 V-Ups 8 Broad Jumps (1m) Rest 1 Minute between each interval [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
Weightlifting or Conditioning A) Rotating EMOM x 18 Minute – Work 1 - 15/12 Calories 2 - 10 Dual DB Hang Snatches 3 - 10 Dual DB Lunges Rest 3 minutes B) AMRAP in 14 minutes: 12 DB Box Stepups 12 No Pushup Renegade Rows 12 Burpees [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
A) E2M x 6 6 Deadlifts @ ~75% 10 Strict HSPU B) 5 Rounds for time: 200m Run 3 Rounds of “Cindy”* - 20 minute time cap * 1 round of “Cindy” is: 5 Pull-Ups 10 Pushups 15 Air Squats [vc_gallery type="image_grid" images="30819" img_size="full" column_number="2"...
A) EMOM x 15 Sets 1 – 3 5 Push Presses Sets 4 – 6 4 Push Presses Sets 7 – 9 3 Push Presses Sets 10 – 15 2 Push Presses B) Back Squat E3M x 5 1 @ 75% 1 @ 85% 1 @ 90 - 95% *Extra 3 x 10 Second Back...
A) 5 rounds for time: 80 Double Unders 20 Lateral Burpees 5 Squat Clean and Jerks (85/57.5kg) B) 3 rounds for quality: 20 Hollow Rocks 20 Band Pull-Aparts ...
PARTNER WOD For time: 1600m Run (8 x 200m intervals) 5 x 20 Alt DB Snatches (20/15kg) 20 Box Jumpovers (24/20”) 5x 20 HSPU 20 Goblet Lunges (20/15kg) Row - M/M 4 x 250/250m - M/F 4 x 250/200m - F/F 4 x 200/200m [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
A) 1. For time: 6 x 15 Power Cleans (45/30kg) 15 Wall Balls (9/6kg) 2. Then AMRAP Strict Pull-Ups until 12:00 B) Bench Press E2M x 8 Sets 1 – 2 7 @ 60% Sets 3 – 4 5 @ 70% Sets 5 – 8 3 @ 80% [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
Weightlifting or Conditioning E5M x 7 rounds 20/16 Calories 10 Devils Presses (2 x 15/10kg) 10 DB Box Stepovers (24/20”. 2 x DBs) ...
A) E2M x 6 10 Deadlifts 10 Strict HSPU B) 2 x 8 minute AMRAPs 40 Double Unders 10 Toes-to-Bar - rest 2 minutes 40 Double Unders 10 Chest-to-Bar (^5 Bar Muscle-Ups) ...
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