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) ...
A) E2M x 8 Sets 1 – 4 3 Strict Presses 6 Push Presses Sets 5 – 8 3 Push Presses 3 Push Jerks B) Back Squat E3M x 5 2 @ 75% 2 @ 80% 2 @ 85% [vc_gallery type="image_grid" images="30780" img_size="full" column_number="2" grayscale="no"...
With a 15 minute time cap for each: A) 4 rounds for time: 500/425m Row 15 Overhead Squats (52.5/35kg) B) 4 rounds for time: 400m Run 15 DB Hang Clean and Jerks (2 x 20/15kg) [vc_gallery type="image_grid" images="30778" img_size="full" column_number="2"...
For time: 1000m Run buy in 8 rounds of 15 Wall Balls (9/6kg) 10 Box Jumps (30/24”) 5 Power Snatches (62.5/45kg) 1000m Run cash out ...
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