Performance A) E2M x 5 5-4-3-2-1 Power Snatches 5 Muscle-Ups B) For time: 25-20-15-10-5 Hang Power Cleans (70/47.5kg) Bar-facing Burpees Conditioning A) E2M x 5 14 Alt DB Snatches 7 Ring Rows or Pull-Ups 7 Box or Ring Dips B) For time: 18-15-12-9-6 Hang Power Cleans Burpees Situps [vc_gallery type="image_grid" images="32019" img_size="full" column_number="2" grayscale="no"...
For time: 60 Calories 50 V-Ups 40 Box Jumps (30/24”) 30 DB Push Presses (2 x 22.5/15kg) 20 Squat Cleans (62.5/45kg) - rest 2 minutes 20 Power Cleans (75/52.5kg) 30 DB Push Presses 40 Box Jumpovers (24/20”) 50 V-Ups 60 Calories [vc_gallery type="image_grid"...
A) Alt E1½M x 10 10-8-6-4-2 1. Deadlifts 2. Bench Presses B) - 4 rounds - 3 minutes per round - rest 1 minute between rounds 20/16 Calories 10 DB Burpee Deadlifts (2 x 20/15kg) Max Shuttle Runs in remaining time [vc_gallery type="image_grid"...
A) Alt E3M x12 1. 250/200m Row 20 Single Arm OH Lunges 2. 200m Run 10 Power Snatches (62.5/45kg) ...
A) E2M x 6 7 Push Jerks @ 60% 7 Muscle-Ups (Ring or Bar) B) 4 rft: 50 Double Unders 20 Toes-to-Bar 50 Double Unders 20 Burpees (6”) ...
A) E1½M x 10 from the floor 1 - 5: 4 OHS 6 - 10: 4 Front Squats B) - 5 rounds - 2 minutes per round - rest 1 minute between rounds 1: Max Strict CTB Pull-Ups 2: Max Strict Presses [vc_gallery...
3 rft: 1000m Run 30 Wall Balls (9/6kg) 25 Deficit Pushups (4/2”) 20 Deadlifts (102.5/70kg) ...
A) For time: 1000m Run 15-12-9-6-3 Front Squats (62.5/45kg) CTB Pull-Ups HSPU 200 Double Unders - 20 minute time cap B) Partner WOD AMRAP in 10 minutes: P1 – 15m OH Walking Lunges (2 x 7.5m) P2 – V-Ups - switch after OHWL [vc_gallery type="image_grid" images="31930"...
A) Alt E1½M x 8 1: 5 Deadlifts @ 75% 2: 5 Bench Presses @ 75% B) Rotating EMOM x 15 1. 15/12 Calories 2. 12 DB Power Cleans (2 x 20/15kg) 3. 9 Burpee Box Jumpovers (24/20”) [vc_gallery type="image_grid"...
E5M x 7 300m Row 15 Toes-to-Bar 5 Squat Snatches* *Barbell free option 15 Wall Balls (9/6kg) ...
