STRENGTH Bench Press 5×7 @75% of 1rm 000,200,400,600,800,1000,1200 WOD For Time (15 min cap) 25 Burpee box Jump Overs 100 Wall Balls 25 Burpee Box Jumps Overs @ (24/20) PEAK 5 Rounds: 20 Kettlebell Swings (32/24) 15 Toes to bar Row 500m Rest 2:00
STRENGTH Ring Dip 5×10 Ring dips *Strict for adavanced athletes *Tempo: 2 down 2 up *Kipping if no strict movement WOD For Time (12-15 min cap) 50 STOH @42.5/30 35 Hip Extensions 20 Box Jump Overs @ (32/24) 10 Clusters @70/47.5 5 Rope Climbs PEAK 5×3@80% of 1RM Front Squat Upright Row 3 x 10 Lat Raises 3…
STRENGTH Deadlift 4×10 @60% of 1rm 000,330,700,1030 WOD For Time 3x800m Sprints Resting 3 mins *Score = total accumulated time *Score does not include rest time PEAK 45 Pull Ups (only set of 5 -7 allowed) 45 Thrusters (42.5/30) Run 400m
STRENGTH Back Squat 20 Mins to find 1rm WOD For Time (10-12min min cap) 1K Row 75 Ab Mat Sit Ups 100 Air squats 50 Push Ups @25/15 PEAK Power Snatch 5 x 3 @77.5% of 1RM Power Snatch Double KB Z Press 3 x 10 *Rest as needed
CORE Toes To Bar 5 x 30 seconds on 1 min off ME TTB in 30 second working period WOD 4 Rounds of Tabata (16min) 20:10 x 32 24 DU 12 KB Swings 8 Pull Ups @24/16 PEAK 50’ (15m) Double overhead Lunge (Right Arm) 80/60 (37.5/27.5) 50’ (15m) Double overhead Lunge (Left Arm) 80/60…
STRENGTH Clean and Jerk 7×2 @ 80% of 1rm 000,130,300,430,600,730,900 WOD For Time (10 min cap) 40m HS Walk 20 DBL DB Burpee Box Step Overs @25/15 10 Squat Cleans @80/52.5 PEAK 3 Rounds: 5-4-3-2-1 Unbroken Bar Muscle Ups Then Run 600m (Run 600m only after completing all 5 sets of BMU) Hip Extensions 3×25 Rest…
Partner Wod 35 min AMRAP Run 200 mtrs together 20 pull ups 20 thrusters 30/40kg 20 burpee box jump overs Run 400m together 40 med ball sit ups 40 american kettle bell swings 40 Goblet Squats
STRENGTH Back Squat 5×3 @75% of 1rm 000,200,400,600,800 WOD For Time (14 min cap) 2 rounds 45/35 Cal Row 30 Med Ball Sit Ups 5 Rope Climbs @ (20/14) PEAK 6 Rounds Run 200m 10 x Single Arm Dumbbell Arnold Press w/ KB Rack Hold (10 Each Side) *Choose a weight where you can…
CORE 3×20 Russian twists *Immediately into push up side walks – 5 meters there and back (10 meters) (16 feet) Resting 1 min between effort WOD 15 Min AMRAP 15 Push Ups 5 Hang Squat Snatch 400m Run @60/42.5 Kg PEAK For Time Pistols for Speed 4×20 Alternate legs Row 200m between sets
STRENGTH Push Press 6×3 @75% of 1rm Jerk 000,200,400,600,800,1000 WOD For TIme (14 min cap) Karen 150 Wall Balls @ 20/14 PEAK Power Snatch 5 x 3 @75% of 1RM Power Snatch Upright Row 3 x 10 Lat Raises 3 x 10 *Choose a weight where you can maintain good form *Rest as needed