A) AMRAP in 4 minutes: 2 Burpee Box Jumpovers (24/20”) 4 Toes-to-Bar B ) AMRAP in 15 minutes: 40 Flutter Kicks 10 Pushups 10 Calories 10 Weighted Stepups (20/15kg) **At 0:00, 5:00, 10:00 20 Alt DB Snatches (20/15kg) [vc_gallery type="image_grid" images="26627" img_size="full" column_number="2"...
E5M x 6 6 Power Cleans 6 Push Jerks 200m Run 3 Power Snatches 3 OHS AMRAP until 3:30 (until 5:00 in round 6) 20 Double Unders 3 Strict Pull-Ups - pick a weight you plan to hold unbroken touch’n’go sets on the barbell - factor in the...
- 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) Modify: AMRAP in 25 minutes: 400m Run 11 Chest-to-Bar Pull-Ups 7 Hang Cleans 7 Push Presses [vc_gallery...
10 rounds, not for time: 15/12 Calories 10,9,8...
A) 1. Alt EMOM x 10 Odds - 4 Clusters (@ 0, :10, :20, :30) Evens - 2 Muscle Cleans + 2 Power Cleans + 2 Push Presses 2. E90S x 6 2 Pause Cleans + 2 Front Squats + 1 Split Jerk 3....
A) Weighted Dips 7 x 5 B ) AMRAP 1. 0:00 – 4:00 40 Pull-Ups 120 Double Unders 2. 5:00 – 9:00 40 Alt DB Snatches (20/15kg) 40 Goblet Lunges (20/15kg) 3. 10:00 – 14:00 5 Pull-Ups 15 Double Unders 4. 15:00 – 19:00 5 Alt DB Snatches (20/15kg) 5 Alt Goblet Lunges (20/15kg) [vc_row...
For time: 21 Deadlifts (102.5/70kg) 21 HSPU 800m Run 15 Deadlifts (102.5/70kg) 15 HSPU 600m Run 9 Deadlifts (102.5/70kg) 9 HSPU 400m Run 2 minute Plank or 20m HS Walk ...
A E2M Pause Back Squat 7 x 5 then B ) AMRAP in 12 minutes: 6 Toes-to-Bar 12 Burpees (6”) 6 Toes-to-Bar 12 DB Hang Power Cleans (6 x LH, 6 x RH. 1 x 20/15kg) It's hard work coaching burpees. [vc_gallery type="image_grid"...
A) For time: 10-9-8-7-6-5-4-3-2-1 Wall Climbs Thrusters (50/35kg) - 20 minute time cap B ) In pairs, AMRAP in 8 minutes: 30 Calories 120 Double Unders (sub 1 Mountain Climber for 2 D-U) - You go, I go - Share work as desired Good luck also to Coaches Ian and...
2 x Alt EMOM for 10 minutes: A) Odds 10 - 20 Pull-Ups (or 8,7,6,5,4 Bar Muscle-Ups) Evens 5 - 10 Deadlifts B ) Odds 100 - 200m or 10 - 16 Bulgarian Split Squats Evens 10 - 20 Gorilla Cleans [vc_gallery type="image_grid" images="26505"...
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