Strength Deadlift 6×3 @ 90% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 WOD For time (CAP 10min) 21 Hang Power Cleans 7 Wall Walks 15 Hang Power Cleans 5 Wall Walks 9 Hang Power Cleans 3 Wall Walks Weight: 70/47.5 Kg Peak 5 Rounds not for time Max effort Strict Pull-ups Max effort DB…
Strength Front Squat: 1 RM 15 min WOD For time (CAP 10min) 21 KB Swings 21 Thrusters 15 KB Swings 15 Thrusters 21 KB Swings 9 Thrusters Weight: 24/16kg 42.5/30kg Peak 50/35 Calorie Assault Bike 2 Rounds of Dumbbell “DT” (30/22.5) 50/35 Calorie Assault Bike 2 Rounds of Dumbbell “DT” (30/22.5) 50/35 Calorie Assault Bike…
Core 3x ME Plank holds Rest 45 seconds between attempts WOD 4 min AMRAP ME Cal Row 2 min Rest 4 Min AMRAP ME DU 2 min Rest 4 Min AMRAP ME Run (Every 10m = 1 rep) 2min Rest 4 Min AMRAP ME toes to bar * Peak 21-15-9 Reps Overhead squats (70/47.5 Kg…
Strength/Lifting 10 Rounds (Within 15min) 5 Power Cleans + 5 Jerks *No prescribed weight *Rest as needed Reps must be touch and go (complete cleans first then jerks) Score = total weight lifted from 10rounds. Weight may change WOD For Time (15 min cap) 150 Burpees *Every 15 burpees athletes must complete 1 legless RC…
Partner WOD Run 2000m 100 Burpees 100 Thrusters 40/30 kg 100 Pull Ups 100 med ball Sit ups 20/14 Lbs Run 2000m One work one rest 35 min time cap
Strenght Front Squat 7×1 @ 75% of 1rm 2×7 @50 % of 1rm 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00. 10:30, 12:00 WOD For Time (12 Min Cap) 30-40-50-60-70 DU *Do 20 Air Squats and 10 HSPU after each set of double unders Peak 5 Rounds not for time Max effort Strict Pull-ups Max effort…
Strenght Turkish get up 1-1-1-1-1 in 15min, work to a heavy single for the day. Single = R+L *Compare to 6th of October Skill Handstand walk Practice (5mins) WOD 15 min AMRAP ME TTB 200m Run *Every drop athletes must run 200m Score Is total TTB Peak Gymnastics Conditioning 8 Strict Deficit HSPU rest 1…
Strenght Push Press 5×3 @80% of 1rm 2×2 @85% of 1rm 1×8 @70% of 1rm 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30 WOD EMOM 10 Mins 5 Thrusters *No prescribed weight Score = Max Weight moved eg: 5reps x 10sets = 50 reps 50reps x100kg = 5000kg * Peak For Time: 300 DU 2K…
Strenght Front Rack Step Back Lunges 7×4 @80% of 1rm Front Squat 0:00, 2:30, 5:00, 7:30, 10:00, 12:30, 15:00 WOD For Time (12 min cap) 27-21-15-9 Deadlifts KB Swings 24/16kg Burpees Over the Bar Weight: 80/55 Kg * Peak 5 Weighted Strict C2B 5 Kipping C2B 5 Bar Muscle Ups rest as needed between sets *The…
WOD 20 min AMRAP 100 D/Us 200 Skips 18 Wall Balls 12 Push Press 6 Bar Muscle Up Weight: 60/42.5 Kg * Core work 4 rounds of 10 K2E 20 Abmat sit ups 1:30 3:00 4:30 6:00 * Romwod * Peak Back Squat 7×4@80% of 1RM Rest as needed inbetween.