Gymnastics Strict Pull Up 4×3 Strict C2B + 4 Pull Ups + 7 Ring Rows Rest 2 mins between round * WOD 15 Min AMRAP 3 Full Snatch 6 Strict HSPU 18/14 Cal Row @60/42.5 * PEAK Snatch Work up to a heavy single. Once you miss a weight 3 times you’re done for the…
Strength Clean 7×1 Power clean + 1 Hang Squat Clean + 1 Front Squat @75% of 1rm 000,200,400,600,800,1000,1200 * WOD For Time (12 min cap) 3 rounds 50 Air Squats 21 KB Snatch @24/16kg 15 TTB * PEAK 2 Rounds for time 1 km run (0.62 miles) 50 Wall Balls 40 Push ups 30 Deadlifts…
Strength Strict Press 5×2 000,200,400,600,800 *Allow 7 mins to build to working weight * WOD 7 Min AMRAP 3 Clean and Jerk @80/52.5kg 12 Pull Ups * PEAK 3 Rounds for quality 5 Skin the cats 10 DB Floors press 20 Weighted sit ups Rest 2min *Hold hollow position during DB floor press
WOD For Time (18-21 min cap) 800m Run 30 DBL DB Squat 7 Rope Climbs 400m Run 20 DBL DB Squat 5 Rope Climbs 200m Run 10 DBL DB Squat 3 Rope Climbs @25/15kg *Can break up Squats and RC However * Midline 3×20 Russian Twists +12 V-ups Rest 2 mins between sets * PEAK…
Strength Deadlift 5×10 @60% of 3rm 000,230,500,730,1000 * WOD 14 Min AMRAP 30/24 Cal Row 15 Burpees to Target 30 KB Swings @32/24kg 15 Wall Balls@20/14lbs 5 Deadlift (@120/80kg * PEAK 20min Clean and jerk / Bench EMOM Even: 3 TNG Full cleans Odd: 5 Bench press *Select your own weight, attempt a heavier weight…
Strength Push Press 3×3 @ 65% of 1rm Jerk 2×7 @45% of 1rm Jerk 000,200,400,700,900 * WOD 8 Min AMRAP 8 OH Lunge 12 Lateral Burpees Over Bar 75 Double Unders @52.5/35 * PEAK “FELIX THE CAT” 6 Rounds for Time 9 Burpees 9 Box Jumps (24/20 in) 9 Pull-Ups 9 Thrusters (40/20 kg) 9…
Gymnastics Kipping Pull Up 4x 5-10 Kipping Pull Ups +12 Ring Rows Rest 2 mins between set * WOD 15 Min EMOM 3 Hang Power Cleans Score = Total Weight Moved (3×15= 45, 45×100= 4500kg) * PEAK 12min AMRAP 40 Double Unders 8 KB Snatches (R) 8 KB Snatches (L) 24/16kg
Strength Back Squat 5×3 @80% of 1rm 000,230,500,730,1000 * WOD For Time (12-14 min cap) 5 Rounds 200m Run 10 Pull Ups 15 Wall Balls * PEAK 3 Rounds for quality 5 Dead hang to inverted 6 (3/3) Heavy TGU 20 Hollow rocks Rest 2min * Dead hang to inverted:
Strength Bench Press 4×3 @75% of 1rm 2×8 @60% of 1rm 000,200,400,600,900,1200 * WOD For Time (9-12 min cap) 50 Med Ball Sit Ups 50 Push Ups 50 Overhead Squats @42.5/30kg * PEAK 20m moderate intensity conditioning Jump on the Air bike, rower, go for a run or even a swim if you’re able to.…
Movement Strict Pull Up 4×3 Weighted Pull Ups + 12-15 Banded Strict Pull Ups Rest 2 mins between set * WOD For Time (12-15 min cap) 10 Rounds 7 DBL KB Squat Cleans @24/16kg 35 Double Unders * PEAK For time with a partner 50 Strict HSPU 100 Hang Power Cleans 200 Abmat sit ups…