WOD 10rft (CAP 32min) 200m Sprint 8 Burpee Box Jumps 24/20′ 14 KB Swings 32/24kg *Rest 1 minute between rounds ROMWOD *************************************************** PEAK 3 Rounds (rest 2min between rounds) 25/20 Calorie Row 10 Power Cleans 85/60kg Rest a total of 5min after last round 3 Rounds (rest 2min between rounds) 200m SPRINT 10 Power Snatch…
Strength Back Squat 5RM (20min) WOD 10min AMRAP 100 Double Unders 50 OH Lunge 30/20kg 30 Toes to Bar ************************************************************* PEAK Strong man work 4 Rounds not for time 8 Heavy Deadlifts 50m Heavy Barbell Carry(Backsquat Position) 50m Heavy Farmers Carry 50m Heavy Sled Push
Strength Squat Clean Thruster 3RM (15min) Touch and Go WOD 5rft (CAP 12min) 15 Hang Muscle Cleans 42.5/30 15 Push Ups ******************************************************** PEAK Find 1RM Deadlift Then 14min EMOM 1: 18 Cal Bike or Row 2: 15 Burpees
WOD 40-30-20-10 (CAP 20min) DB Snatch 16/24kg (R+L=2) Cal Row Sit Ups Gymnastics 5min AMRAP 5 Unbroken HSPU Kipping Score 1 rep for every set of 5 Unbroken HPSU. If you come off the wall before 5 is complete you don’t get the rep so rest and retry. *Scale HSPU to adding abmats or Pike…
Strength Deadlift 4RM (20min) Touch and Go reps WOD 12min AMRAP 9 C2B Pull Ups 18 Wall Balls 20/14lbs 15 C2B Pull Ups 30 Wall Balls 20/14lbs 21 C2B Pull Ups 42 Wall Balls 20/14lbs 27 C2B Pull Ups 54 Wall Balls 20/14lbs etc. *Every 90 second do 7 Deadlifts 80/120kg starting at 1:30 ************************************…