A. Partner WOD 5 Rounds 20 Cal Row 30 Pushups 40 Situps 50 Squats Rest 2 min between rounds 30 min cap  ...

A. Deadlift: (~15-20 min) 5RM for All (Calculate 1RM: Weight x 1.14) Then: 5x3 @ ~80% of 5RM B. Pull-ups: Strict Alternate each set: OH/UH (Pronated/Supinated) Goal: 20 reps total of each pair If performing less than 5...

A. EMOM 12 1: 12 Air Squats 2: 9 Pushups 3: 6 Hang Power Cleans 45/33 B. Power Clean + Hang Clean + Jerk Work to heavy complex in 12 min C. Grace 30 Clean & Jerks 135/95 for time  ...

A. Strict press: (~15min) Find Heavy triple (ALL) Then: calculate 1RM (Weight x 1.07) Rep work: 4x2 @80 of HT, then 1xAMRAP B. Incline DB PRess: (two 45# bumper plates) Neutral Grip: Med weight 2x15-30 It's ok if...

A. Deadbugs Fire Hydrants & Groiners RNT Squats PVC OHS B. Overhead Squat 6 x 3 - Rest 2 min Build to heavy triple C. For time: 21-15-9 Front Squats 95/65 T2B  ...

12 WODS of Christmas 1 100m Run 2 Snatches 95/65 3 Burpee Box Jumps 24/20" 4 Thrusters 95/65 5 Pullups 6 Pushups 7 KBS 53/35 8 Front Squats 95/65 9 T2B 10 Stepups 24/20 11 Shoulder 2 Overhead 95/65 12 Power Cleans...

I. DL: %: [email protected]% w/1min rest periods no%: 5RM (+10) II. BSS: 2x8-10 each leg III. 4 rounds 8 DB Power Cleans Rest 20 sec 8 Box Jumps 24/20 (or higher) Rest 20 sec 40m Farmer Carry Rest 20 sec  ...

I. Every 3 min x 4 1: Row 250 2: Run 200 3: 50 DU's/100 Singles 4: 1 min Plank Add 9 Goblet Squats & 4/4 DB Push Press II. Power Clean + Hang Clean + Jerk 2 sets...

I. Bench Press: %: [email protected]% w/1min rest period no%: same as BS II. BB elevated push-ups: 3xFailure III. Lat Development of Choice: 4x10 IV. 3 Rounds 9 Tempo Pushups 3111 (Ring or Bar allowed) 60 sec Plank on Elbows (add weight...

I. EMOM 12 1: DB OH Reverse Lunge 5/5 2: 5 Hanging Scap Retractions + 2 sec hold 3: 8 PVC Snatch Balance 4: 5/5 Hang DB Snatch II. Hang Power Snatch + OHS + Hang Snatch 2...