WOD Workout 18.4 For time: 21 deadlifts, 21 handstand push-ups 15 deadlifts, 15 handstand push-ups 9 deadlifts, 9 handstand push-ups 21 deadlifts, 50-ft. handstand walk 15 deadlifts, 50-ft. handstand walk 9 deadlifts, 50-ft. handstand walk Time cap: 9 min.
WOD Partner WOD 35 min AMRAP Partner A completes 17 T2B 3 squat Cleans 60/45 kg 18 Burpees While Partner B rows/Bike 40/35 calories Swap once each have completed their round
Open workout 18.4
WOD For Time (15 min cap) 3 Rounds 400m Run 24 KB Snatch @ 24/16 9 Burpee Box Jumps (24’/20’) CORE 5 x 60 second plank After plank, rest 10 seconds and complete 5 push ups *After each round rest 30 seconds PEAK Front Squat 5×5@70%-75% *Controlled down with a 3 second pause at the bottom.…
Strength Clean and Jerk 12 min EMOM 1 Full Clean and Jerk @ 80% of 1rm WOD 14 min AMRAP 30 Wall Balls 20 Push Ups 60 DU Peak 4x5min Rounds 20 Double KB Clean and jerk (24/16) 20 Front Squats (24/16) Max effort 20m Shuttle sprints *There is no rest, once the clock hits…
Strength Back Squat 5×5 @ 85% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 WOD 12 min AMRAP 11 box jumps 21 DB Snatch 11 Pull Ups @ 25/15 kg Peak Open WOD 13.1
WOD Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Time cap: 14 minutes
WOD Open workout 18.3
Strength Bench Press 7×3 Increasing weight each set Start at 50% of 1rm Bench Press 0:00, 2:00, 4:00, 6:00, 8:00, 10:00,12:00 WOD 40 Burpees to target 30 Med Ball sit ups 40 Burpees to target 30 Med Ball sit ups Peak Intervals 20 x 250m Row REST :30 *:30 seconds is resonable amount of rest for…
Gymnastic Skills 10min Handstand Walk practice WOD For Total Time 0-5 mins- 1k Run 5-10 mins- 100 Wall Balls 10-15 mins- 50 Pull Ups *Total time- is accumulated time to complete each component. Rest remainder of 5min for each component. Peak Deadlift 2-4-6-8 *Deadlifts should start heavy and weight decrease as reps increase