Gymnastics/ Skill 8 Min EMOM 3-5 Deficit HSPU *Scale to regular strict HSPU * WOD 4rft (CAP 13min) 15 KB Swings 24/16kg 10 Thrusters 42.5/30kg 35 DU’s * PEAK 4 Rounds for time 400m Run 5 Squat Cleans 100/65kg 8 Bar Muscle Ups Rest 2min
Strength Romanian Deadlift 6×3 Increasing weight each set. Start at 40% of 3rm Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 After each set 10 Back extensions * WOD For Time (CAP 7min) 1km Row/Run 30 Strict Ring Dips * PEAK Strict Press 5×5 @80% of 1RM 5×10 GHD Hip Extension (hold 10kg/5kg plate)
WOD 18min AMRAP Run 400m 30 Wall Balls 20/14lbs 3 Wall Walks * CORE 3×30 GHD Sit Ups Rest 2 mins 1 ME Plank Hold * PEAK 4 Rounds not for time Max Effort Parallete L-Sit Hold Max Effort DB Strict Press (choose a weight that you think you can get 15 or more reps…
Strength Back Squat 4×4 @80% of 1rm Sets on clock 0:00, 2:30, 5:00, 7:30 * WOD For Time (CAP 14min) 21-15-9 Thrusters 60/42.5kg C2B Pull Ups * PEAK 12min AMRAP 50 Double Unders 20m Front Rack Walking Lunges 65/40kg
Strength Deadlift 3×3 @82.5-85% of 3rm 2×6 @70% of 3rm Sets on Clock 0:00, 3:00, 6:00, 9:00, 12:00 * Partner WOD For Time in pairs 80 Burpees 100 Alt KB snatch 24/16kg *Both partners working at the same time, one partner works on burpee total while the other work on KB snatch total. *They can…
Strength Strict C2B + Heavy KB Bent Over Row 7×2 C2B / 7×5 BOR Sets on clock 0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 6:00 * WOD For Time (14 Min Cap) 24-18-12-6 Power Snatch 35/25kg Box Jump Overs 24/20′ * PEAK Press 5×5 Strict Press @75% of 1RM 5×10 GHD Hip Extension (hold 10kg/5kg plate)
Group Warm Up, Stretch & Mobility * Partner WOD Chipper – in order as fast as possible: 100 Air Squats 80 Box Jumps 24/20′ 100 Wall Balls 20/14lbs 80 Pull Ups 100 Lunges 30/20kg 80 Power Cleans 60/40kg 100 Sit Ups 80 Push Ups 100 DU’s 80 Burpees Only one partner can work at a…
Strength Deadlift 5×3 @70% (Tempo 1 second up 4 seconds down) Sets on clock 0:00, 2:30, 5:00, 7:30, 10:00 * WOD 8min AMRAP 40m KB Farmers Carry 24/16 10 Burpees * PEAK 4 Rounds not for time Max effort Parallete L-sit hold Max effort DB Strict Press (choose a weight that you think you can…
WOD- Partner 18min EMOM 0:00 – 0:30sec Partner 1 Max effort swings 0:30-1:00 Partner 2 Max effort swings 1:00 – 1:30 Partner 1 Max effort HSPU 1:30 – 2:00 Partner 2 Max effort HSPU Repeat for 9 rounds (18min) *Score = teams total reps RX – 32/24kg * ROMWOD * PEAK Every 2min/4 rounds 20…
Strength Back Squat 5×4 @75% of 1rm Sets on clock 0:00, 2:30, 5:00, 7:30, 10:00 * WOD 13min AMRAP 50 Cal Row/ 400m Run 35 T2B 20 OHS 60/42.5kg 5 Ring Muscle Up * PEAK Strength Circuit 4 Rounds not for time 100m Farmers Carry 40/30kg 15 Single Leg KB Deadlift (15 each side) –…