Core work 10×5 Strcit TTB 15 min time cap WOD 15 min AMRAP 50 Air Squats 100 DU 15m HS Walk/, shoulder taps (R+L = 1) Peak 10 DB Snatch (22.5/15) 10 Calorie Row 20 DB Snatch (22.5/15) 15 Calorie Row 30 DB Snatch (22.5/15) 20 Calorie Row 40 DB Snatch (22.5/15) 25 Calorie Row…
Partner WOD In teams of 2- 30 Minute AMRAP Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks 50/35 kg until A gets back. Switch and repeat. Partner A runs 400 M Partner B does AMRAP Back squats 50/35 kg from floor until A returns. Switch and repeat. Partner A…
Strength Back Squat 5×10 @77.5% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00 WOD For Time (15 min cap) 21-15-12-9 Clean and Jerk Pull Ups @ 40/25 kg Peak 50 Calorie Row 30 Handstand push ups (open standard)
Strength Bench Press 7×2 @85% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 *Immediately into 5 tempo DBL KB BOR. Tempo: 3 down 1 up @24/16 kg WOD 7 Min AMRAP 30 Double Unders 10 OH Barbell Lunge @42.5/30 kg Core Work Every 90 seconds 20 sits ups followed by 10 T2B/K2E for 4 rounds…
Strenght/ Gymnastics EMOM 10 mins Opt 1: 1-3 Strict MU Opt 2: 3-6 MU Opt 3: 1-5 False Grip PU Opt 4: 5-10 False Grip Ring Row WOD 5 Rounds for max reps 1 Min ME Push Ups 1 Min ME TTB 1 Min ME Cal Bike/Row 1 Min Rest Peak Every 3min until Failure…
Strength 7×2 Full Snatch 0:00, 2:00, 4:00, 6:00, 8:00, 10:00,12:00 (No prescribed weight athletes should look to build throughout each set) WOD For Time Karen 150 Wall Balls @ 20/14 Peak 30 Calorie Biike 15 Bar MU 20 Calorie Bike 12 Bar MU 10 Calorie Bike 9 Bar MU *Go for it, push the bike…