Strength Back Squat 5×5 @ 87.5% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 WOD For Time (12-14 mins) 30-20-10 Back Squat TTB BB @ 60/42.5 Peak Interval Every 3min Until failure 12 Shoulder to overhead (60/40) 8x20m Shuttle sprints *Increase reps by 2 each every 3min
Core V ups + Plank Hold 5×12 V ups + 45 Second Plank 0:00 2:30 5:00 7:30 10:00 WOD 18 Min AMRAP 400m Run 15-12-9 Ring Dips Pistol Squats Peak Snatch 4×5 @ 80%-85% Row 1km For rest *The rows arent meant to be max effort. Aerobic work to help snatch under fatigue.
Strength Deadlift 6×4 Deficit Deadlift @ 70% of 3rm 0:00, 2;00, 4:00, 6:00, 8:00, 10:00 Use 20kg plate for deficit WOD For Max Reps 8 Rounds Min 1 – 30 DU + ME Power Cleans Min 2 – Rest @60/42.5 Kg Peak 4 Rounds 250m ROW 1.5km Bike 250m ROW REST 3min
Open Workout 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18,…
Strength 1 Power Snatch + 1 Full Snatch Increasing weight for 7 sets Start @ 50% of 1rm Snatch 0:00, 2:00, 4:00, 6:00, 8:00, 10:00,12:00 *Reps are not touch and go WOD For Time (12 mins) 5 Rounds 14 Deadlifts @ 80/52.5 10 KB Swings @ 32/24 8 Bar Facing Burpees Peak Interval 5 x 600m ROW…
Strength Front Squat 4×2 @ 87.5% of 1rm 2×6 @ 72.5 of 1rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 WOD 16min AMRAP – TABATA Style 25 DU 15 Wall Balls @ 20/14 10 TTB This workout is done TABATA style. Members have to stop and rest for 10sec after 20sec of work. Esetialy doing 4 TABATAS…
Strength 5×3 Weighted pull up immediately into ME BW pull up 2 Scores 1) Weighted pull up 2) number of BW pull ups accumulated Rest 90 seconds between sets WOD Nancy 5 Rounds for time: 400m Run 15 Overhead Squats @ 42.5/30 Kg Peak Deadlift 4-8-12-16 *Deadlifts should start heavy and weight decrease as reps…
WOD Workout 18.4 For time: 21 deadlifts, 21 handstand push-ups 15 deadlifts, 15 handstand push-ups 9 deadlifts, 9 handstand push-ups 21 deadlifts, 50-ft. handstand walk 15 deadlifts, 50-ft. handstand walk 9 deadlifts, 50-ft. handstand walk Time cap: 9 min.
WOD Partner WOD 35 min AMRAP Partner A completes 17 T2B 3 squat Cleans 60/45 kg 18 Burpees While Partner B rows/Bike 40/35 calories Swap once each have completed their round
Open workout 18.4