Strength Back Squat 2×4 @87.5% 3×8 @70% of 1rm 0:00, 2:30, 5:00, 6:30, 8:00 * WOD 7 Min AMRAP 2 Strict MU/ 4 C2B/ 6 Ring Rows 3 Med Ball Sit Ups 2 Strict MU/ 4C2B/ 6 Ring Rows 6 Med Ball Sit Ups 2 Strict MU/ 4 C2B/ 6 Ring Rows 9 Med Ball…
Warmup Group Stretch & Mobility * Partner WOD 10 Min Amrap 20 Power Snatches 40/30kg 30 Wall Balls 20/14lbs Rest 3 Mins 10 Min Amrap 20 Power Cleans 50/35kg 30 Pull Ups Rest 3 Mins 10 Min Amrap 20 S2OH 50/35kg 30 Burpee Box Jumps 24/20′
Strength Deadlift 4×3 @70% of 3rm 2×10 @ 50% of 3rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 * WOD 10 min AMRAP 9 Hang Power Cleans 42.5/30kg 12 Thrusters 42.5/30kg 30 Double Unders * PEAK IWT Day 7 min AMRAP (NOTE: This is todays BASE wod, it is combined with todays IWT. Do not do…
WOD 6 Rounds of 2min on 1min off 12 Push Press 60/42.5kg ME Legless Rope Climb Scale to Regular Rope Climbs Score is Max Rope Climbs from all Rounds * CORE TABATA Midline x2 Tabata Hanging L Sit Alternate with Hollow Rocks * PEAK Snatch Find 1RM Then: 5 x 3 Position Snatch (Start at…
Strength Sumo Deadlift 7×3 @ 70% of 3RM 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 *After each set complete 6 double KB Bent Over Rows @ 32/20kg * WOD 12-9-6 (CAP 9min) Clean and Jerk 60/42.5kg Bar Muscle Ups Burpee Over the Bar * PEAK Running Interval 400m (1-mile pace) REST 1min 3x300m (90%-95% effort)…
WOD 18 min AMRAP 500m Row/400m Run 25 Push Ups * Plyometrics Plyo Bounding 5×1 2 Single Leg Box Jumps + Broad Jump (4 Single Leg Box Jumps each round, 2R+2L) * PEAK Front Squat 5×5 @70% of 1RM Front Squat NOTE: These are tempo Front Squats with 4 seconds down and straight back up