WOD For time (CAP 25min) 2k Row/Run 200 DU’s 2k Run/Row * Midline/Core Max effort Plank Rest 2min 40 Hollow Body Push Ups * PEAK 3×10 Touch and go Squat Cleans @60%-70% of 1RM Squat clean Rest as needed Then 3×20 Chest to bar pull-ups Rest as needed
Mobilty- Group Warm Up * WOD- Partner Chipper – in order as fast as possible: * Run 1km 100 Air Squats 80 Box Jumps 24/20′ 100 Wall Balls 20/14lbs 80 HR Push Ups 100 Lunges 20/15kg Overhead 80 Pull Ups 100 Burpees 80 Med Ball Sit Ups Run 1km * Partners run together. Only one…
Strength Deadlift 16-14-12-10-8-8 Score heaviest set of 8 Sets on Clock 0:00, 2:00, 4:00, 7:00, 10:00, 13:00 * WOD (CAP 14min) 20 – 15 – 10 – 5 – 5 – 5 – 5 – 5 Thrusters 40/30kg Burpee Box Overs 24/20′ * PEAK Strength Circuit 4 Rounds – not for time 14 Front Rack…
Strength Barbell Row 5×7 Score heaviest set of 7 Sets on Clock 0:00,2:00,4:00,6:00,8:00 * WOD 5 Rounds for reps 1 Min ME Burpee C2B 1 Min ME OHS 42.5/30kg 1 Min ME Handstand Walk (1 metre = 1 rep) Rest 1 minute between rounds * PEAK For Time 5 Deadlifts @90/60kg 5 Hang Power Cleans…
Partner Wod 20min Partner AMRAP 20 KB Snatch 24/16kg 20 Sit ups Partner runs 400m with Wall Ball 20/14lbs *When partner 2 returns they take over where partner 1 left off. *Score = total rounds and reps as a team * ROMWOD * PEAK Back Squat 5×5 @80%-85%
Strength Clean and Jerk EMOM x 11 2 Squat Cleans + 1 Jerks @80-85% of 1RM Can reset * WOD 20-18-16-14-12 (12 min cap) Wall Balls 20/14lbs Power Snatch 35/25kg * PEAK Rowing Intervals 5x500m 2min Rest