Strength Weighted Push Up 3 – 3 – 3 – 3 – 3 – 3 Increasing Weight every set Sets on Clock 0:00, 2:00, 4:00, 6:00, 8:00,10:00 * WOD Every 3 Minutes x 4 Rounds 12 STOH 50/35kg 8 Front Squats 50/35kg 2 Rope Climb * PEAK Every 2 minutes: 6 Back Squats Start at…
Group Stretch & Mobility * Partner WOD 12 Minute AMRAP (in pairs) 20 HPSU 30 SDHP 40/25kg 40 Box Jumps 24/20′ *every minute on the minute 3 Burpees Rest 2 minutes. 12 Minute AMRAP 40 Front Squats 60/40kg 30 Kettle Bell Swings 24/16kgs 20 Toes to Bar *During Front Squats bar must not touch the…
Strength Overhead squat 4×12 @55% of 1RM Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00” * WOD 15min AMRAP 20 T2B 20 Box Jumps 24/20′ 21 Deadlifts 100/60kg 20 T2B 20 Box Jumps 24/20′ 18 Deadlifts 100/60kg 20 T2B 20 Box Jumps 24/20′ 15 Deadlifts 100/60kg 20 T2B 20 Box Jumps 24/20′ 12 Deadlifts 100/60kg…
WOD 3rft (CAP 20min) 1K run / 50 HR Burpees *Scale to 5rft (CAP 20min) 400m run / 20 HR Burpees * Midline/Core Accumulate 3 Min Hanging L-sit Every Drop 10 Med ball Russian Twists * PEAK For Time 21-15-9 Front Squats 90/60kg Chest to bar pull-ups Deficit Handstand pushups