WOD For Time (15 min cap) 3 Rounds 400m Run 24 KB Snatch @ 24/16 9 Burpee Box Jumps (24’/20’) CORE 5 x 60 second plank After plank, rest 10 seconds and complete 5 push ups *After each round rest 30 seconds PEAK Front Squat 5×5@70%-75% *Controlled down with a 3 second pause at the bottom.…
Strength Clean and Jerk 12 min EMOM 1 Full Clean and Jerk @ 80% of 1rm WOD 14 min AMRAP 30 Wall Balls 20 Push Ups 60 DU Peak 4x5min Rounds 20 Double KB Clean and jerk (24/16) 20 Front Squats (24/16) Max effort 20m Shuttle sprints *There is no rest, once the clock hits…
Strength Back Squat 5×5 @ 85% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 WOD 12 min AMRAP 11 box jumps 21 DB Snatch 11 Pull Ups @ 25/15 kg Peak Open WOD 13.1
WOD Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Time cap: 14 minutes
WOD Open workout 18.3
Strength Bench Press 7×3 Increasing weight each set Start at 50% of 1rm Bench Press 0:00, 2:00, 4:00, 6:00, 8:00, 10:00,12:00 WOD 40 Burpees to target 30 Med Ball sit ups 40 Burpees to target 30 Med Ball sit ups Peak Intervals 20 x 250m Row REST :30 *:30 seconds is resonable amount of rest for…
Gymnastic Skills 10min Handstand Walk practice WOD For Total Time 0-5 mins- 1k Run 5-10 mins- 100 Wall Balls 10-15 mins- 50 Pull Ups *Total time- is accumulated time to complete each component. Rest remainder of 5min for each component. Peak Deadlift 2-4-6-8 *Deadlifts should start heavy and weight decrease as reps increase
Strength Snatch 7×2 Full Snatch @ 80% of 1rm 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, (Reps are not touch and go) WOD 12 Min AMRAP 12 HSPU 8 Power Snatch 2 Rope Climbs @ 52.5/35 Kg Peak 4 x 5min Rounds 21 Thrusters (42.5/30) 15 Burpee box jump overs (24/20) Max calorie Bike or row…
Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a
WOD Open 18.1 Best of luck