Barbell Cycling 1 Snatch Deadlift + 1 Snatch High Pull + 1 Full Snatch 6×1 @75% 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 * WOD 10min AMRAP Med Ball Clean Wall Balls 20/14lbs EMOM 5 Burpees over MB starting at 0:00 You have to catch MB then go into next MB clean Score = total reps…
Strength 5 Rounds 8 Front Rack Barbell Lunge (off floor) @50% of Front Squat 10 Double KB Rows 24/16kg 0:00, 2:30, 5:00, 8:00, 11:00 * WOD 5rft (CAP 16min) 200m OH Plate Walk/ Run 20/10kg 16 Push Up 13 T2B * PEAK Active recovery 1: Romwod 2: 15min light Row/Airdyne/Walk 3: Swim
Engine For Time (CAP 21min) 15-12-9-6-3 Power Cleans 60/42.5kg Push Press 60/42.5kg Rest 3 mins Hang Squat Cleans 60/42.5kg Push Jerks 60/42.5kg * Movement/ Strength EMOM 12 Mins Min 1: 1-3 Bar Muscle Ups Min 2: 4-6 C2B Min 3: 7-9 Pull Ups Aim to stay unbroken on all movements * PEAK Deadlift 6 x…
Mobility 15 Mins WOD – Partner 30 Min AMRAP 100m Fast (Run together) 20 OH Lunges with Plate 20/10kg 20 Burpees 100m Fast (Run together) 40 KB Swings 24/16kg 40 Air Squats 100m (Run together) 60 Sit Ups 60 Double Unders * 1 Work / 1 Rest
Strength Back Squat 6×5 @72.5% Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 WOD 5 Rounds for total reps 1 Min Max Effort Box Jumps 20/24′ 1 Min Max Effort Push Press 45/30kg 1 Min Max Effort AB Mat Sit Ups 1 Min Rest PEAK Strong man work 4 Rounds not for time 50m…
Barbell Cycling Hang Squat Snatch 7 x 3 @ 60% Sets on Clock 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 WOD 11 Min Amrap, Ascending Ladder 1 Squat Clean + 1 HSPU 2 Squat Clean + 2 HSPU 3 Squat Clean + 3 HSPU Weight: 70/55kg Score is total reps 1 Squat Clean + 1…
WOD 2rft (CAP 18min) 53 Wall Balls 20/14lbs 19 KB Snatch Each Arm 24/16kg 31 Pull Ups 17 Strict Ring Dips Movement 4 Rounds for total reps 5 Strict TTB Straight into ME Kipping TTB Rest 90s between rounds PEAK Build to 3 rep Touch and Go Power Clean Then 4 Rounds 1min on/1min off…
Strength Barbell Cycling Snatch Pulls 5×3 @90% Sets on Clock 0:00, 2:00, 4:00, 6:00, 8:00 WOD DT 5 Rounds for Time (CAP 10min) 12 Deadlifts 70/47.5kg 9 HPC 70/47.5kg 6 STOH 70/47.5kg PEAK Active recovery 1: Romwod 2: 15min light row/airdyne/walk 3: Swim
Strength Front Squat 6×3 @70% Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 WOD For Time (CAP 14min) 20 Thrusters 42.5/30kg 1 Legless Rope Climb + 1 Normal Rope Climb 15 Thrusters 42.5/30kg 1 Legless Rope Climb + 1 Normal Rope Climb 10 Thrusters 42.5/30kg 1 Legless Rope Climb + 1 Normal Rope Climb…
Mobility 15 Mins WOD- Partner 40 Min AMRAP Buy in: 2000m Run (Swap every 200m) 8 Push Ups 10 Burpee Jumping Pull Ups 12 Wall Balls 20/14lbs 14 KB Swings 24/16kg 16 Box Jumps 20/24′ *Swap each exercise