A. Strict press %: 3 sets 1/fail (+5) non %: 3 x 8-10 (+5) Rest 2-3 min between sets B. Low incline BB press: %: 2 sets 1/fail (+5-10) non%: 2 x 8-1-(+5) Rest 2-3 min between sets C. 1k Row...
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W Tempo Air Squat, DB Squat, FR&OH Carry, Renegade Rows A. 10 min to find max Hang Power Clean + Front Squat + Jerk B. Front squats: %: 2 sets 1/fail (+5) non %: 2-3 x 8-10 (+5) C. Death...
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A. Deadlift: %: 3 sets 1/fail (+10) non %: 5RM (+10) B. EMOM 20 (4 rounds OTM) Min 1: 10 T2B (Hanging Leg Raise mod) Min 2: 15/12 Cal Row Min 3: 45 sec Plank Hold Min 4: 15...
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W 15-20min 400m Run 10m - Inchworms, Side Lunge, Burpee Broad Jump Muscle Snatch - Hip, Knee, Floor 45/33 x 3 A. 3 Position Power Snatch (Top, Down) 1 set every 2 min x 6 sets B. Push...
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A. Back sqauts: %: 3 sets 1/fail (+5-10) Non %: 3 x 10 (+5) B. AMRAP 20 400m Run 25 Wallball Shots Rest 2 min Optional: After WOD C. Back work: 3-4 sets 10-12 reps 2 arm DB rows *add 5 pounds...
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WOD I: 3 Rounds 7 C2B pull-ups 9 Burpees 12 SDLHP rest 5 minutes WOD II: Partner 5k Row Switch every 500m 50m Farmer walk to be completed by partner not rowing ...
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A. Strict Press: % Group: 3 sets 2/fail (+5) Non %: 3 x 8-10 (+5) Rest 2-3 min between sets B. Low Incline BB press: % Group: 2 sets 2/fail (+5) Non %: 2x8-10 (+5) Rest 2-3...
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A. 1 set every 2 min x 7 sets 2 Power Clean + 2 Split Jerks B. Front Squats % Group: 2 sets 2/fail (+5) Non %: 2-3 x 8-10(+5) Rest 2-3 min between sets C. AMRAP 10 5 Power Cleans...
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A. Deadlift: % Group: 3 sets 2/fail (+5-10) Non %: 5RM(+10) B. AMRAP 16 21 Slam Balls 15 Box Jumps 24/20 9 Burpees 50 Double Unders C. Optional: After WOD Back work: 3 sets wide grip pull-ups(strict) 10-12 reps ...
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A. 1 set every 90 sec x 7 sets Snatch Deadlift + Hang Power Snatch + Power Snatch *Climb if possible* B. Push press 3 sets 2/fail (+5-10) Non %: 3 quality sets of 10 reps Rest 2-3 min between...
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