A) Weightlifting Or B) 1. 0 – 20:00 AMRAP 15 Double DB Snatches 15 Double DB Push Presses 60 Bicycles (L+R=2) 600m Row 2. 25:00 – 35:00 Alt EMOM 5 – 10 Dips 30 Mountain Climbers (L+R=2) ...
A) 0 – 10:00 Strict “Diane” For time: 21-15-9 Deadlifts (102.5/70kg) Strict HSPU B) 10:00 – 20:00 Alt EMOM 10 – 15 Calories 5 Power Cleans C) 22:00 – 30:00 800m Run Then AMRAP 5 Toes-to-Bar 20 Second Wall Sit 5 Toes-to-Bar 20 Second Plank [vc_gallery type="image_grid" images="29459"...
Choose two of the following: A) (15 minute cap) 15 rft: 4 Strict Pull-Ups 30 Double Unders B) (15 minute cap) 10 rft: 10 Pushups 10 Alt Pistols or Box Stepups C) Rotating EMOM (15 minutes – choose three) 1 - 2 Pegboards 3 - 5 Wall Walks 4 Deadballs 4 Prowler...
A) Snatch Every 1:15 x 10 2-2-2-2-2-1-1-1-1-1 Then B) E2M x 6 rounds 8 Overhead Squats Or C) AMRAP in 12 minutes: 4 Hang Muscle Snatches 8 Overhead Squats 12 Box Jumps (24/20”) 16 Situps ...
- Solo or Partner WOD “Tiff” With a 25 minute time cap: 2400m Run Then AMRAP 11 Chest-to-Bar Pull-Ups 7 Hang Cleans (70/50kg) 7 Push Presses (70/50kg) ...
A) Every 1:15 x 10 rounds 5 HSPU Or 5 DB Bench Presses B) AMRAP in 15 minutes: 100 Double Unders 80 Shoulder Taps 60 Heel Taps 40 Alt DB Snatches (20/15kg) ...
A) Weightlifting Or B) For time: 100 Wall Balls 100 Situps 100 Calories 100 Box Jumpovers (24/20”) 100 KB SDHP (24/16kg) - 35 minute time cap ...
A) 0 – 10:00 “Fran” For time: 21-15-9 Thrusters (43/30kg) Pull-Ups B) 10:00 – 20:00 For time: 1000/800m Row (+ optional 10 Wall Walks) C) 20:00 – 30:00 Hang Power “Elizabeth” For time: 21-15-9 Hang Power Cleans (61/43kg) Ring Dips (Photo credit: Jack Webb) [vc_gallery type="image_grid" images="29417" img_size="full"...
A) E2M x 4 rounds: 2 Pause Snatches - pause at 1” off the floor and at the end of the first pull E2M x 4 rounds 2 Snatches B) For time: 90-60-30 Double Unders 30-20-10 Pushups 9-6-3 Power Snatches [vc_gallery type="image_grid" images="29415" img_size="full" column_number="2"...
A) E2½M x 5 rounds 3 Pause Back Squats 7 LH KB Snatches 7 RH KB Snatches then B) AMRAP in 12 minutes: 12 Toes-to-Bar 100m Run 8 Burpees (6”) ...
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