A. Bench Press: %: Up to 5RM (harder than last week) Drop sets: (-8-12%) 5x5 no %: 5-6x5(+5-10) B. Low Incline DB Press: 3xamrap (12-15 reps) *harder than last week C. 3 Rounds 300m Row 10 DB Push Press (Right) 10 DB...
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A. Every 4 min x 3 sets Run 100m 10 Slide Lunges 10 SDHP 10 Goblin Squats B. E2MOM 12 Power Snatch + Overhead Squat + Snatch Climbing if possible C. Halloween WOD AMRAP 10 10 DB Power Cleans 31 Double Unders/x2 Singles 10 Ring...
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A. Back squats: %: up to 5RM (harder than last week) Back down sets: (-8-12%) 4x5 no%: 5x5(+5-10) B. 3 Rounds 20 Stepups (10/10 alternating) 20 KBS 53/35 400m Run Rest 2 min C. Extra: Front squats: 3x6(2/fail) (+ from last wk.) GHR:...
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Partner WOD 400m Run (together) 100 Partner Wallball Shots 100m Farmer Carry 400m Run (together) 60 Calorie Row 60 DB Push Press 400m Run (together) 20 Burpee Box Jumps 24/20” 200m Sled Pull 30 min cap ...
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A. Deadlift: %: Up to 3RM with a little left in tank Back down: 5x3(-10-12%) no%: 5RM (+10) B. RDL: (From racks is fine) (Just below knees) 3x8(3/fail) C. 4 rounds 15/12 Calorie Row 30 sec rest 20m KB Front Rack Carry...
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A1 Every 3 min x 4 30 DU's/60 Singles 10/10 Cone Touches Alternating 10 Goblet Squats (Light) A2 Jerk Technique 10 Dip, Drive, Drop w/ PVC B E2MOM 12 (6 sets) Power Clean + Clean + Jerk Work to tough set C AMRAP...
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A. Bench press: %: up to 5RM (with a little left in the tank) back down: 6x5 (-8-12%) no %: 6x5 (+10) B. Low incline DB press: 3xAMRAP *use a weight that allows you to perfrom 12+...
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A Every 3 min x 4 sets 100 Run 3 DB Snatch + Turkish Getup/side 10 PVC OHS B E2MOM 12 (6 sets) Power Snatch + OHS + Snatch Work to tough set C 3 rounds; 2 min work/2 min...
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A. Back squats: %: up to 5RM (with a little left in the tank) back down sets: 5x5 (-8 to 12%) No %: 5x5 (+10) B. 4 Rounds 200m Run Rest 30 sec 20 Box Stepups 24/20" (10/10) +...
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Partner WOD - Time Cap 25 min Row 50 Calories Run 200m Together 50 Push Press 95/65 Run 200m Together 50 Pullups/Ring Rows Run 200m Together 100m Bear Crawl Run 200m Together ...
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