Open Athletes Not For Time, 3 rds: 15 cal row or AD 15 WBS 50 ft. Front Rack Carry (heavy) then Mobilize Non-Open Athletes: ST: 10 mins to build to 80% Back Squat x 3. 3 RFT: 400m Run 30 WBS 15 Clean & Jerk (115/85) ACC: 3 x 10 Toes to Bar + :30 sec...Read More
SS: 3 x 5 Muscle Snatch (Building, but keeping it fairly light and true.) 3 x 3 Power Snatch (Building to a heavy 3.) 17 min cap on all. For Time: 20 Ring Dips 75 Double-Unders 30 Handstand Push-ups 75 Double-Unders 40 Push-ups 75 Double-UndersRead More
Pt1: Tabata Burpees The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Record your score for each interval and the total. (10, 10, 8, 9, 8, 7, 7, 6/65) Rest a minimum 5 mins, maximum 7. Pt2: On a 10 min Clock, Build to a heavy 3 Rep...Read More
For Time: 30 – 20 – 10 Overhead Squats (105/75) Cal Row Acc: 2 x 10 Dumbbell Clean to Thruster (In each hand, Moderate/heavy) *rest 1 min between sets.Read More
Wu: 3 rds fast- 150m Row +15 Jumping Jacks Conditioning: 2 k Row not for time. Partner WOD: 6 Rounds For Time (per person): 50 Double-Unders 5 Unbroken C&J (155/105) *One works, one rests. One round must be complete by one partner, then the other partner goes. *YOU MUST SCALE WEIGHT IF YOU CANNOT DO IT...Read More
SS: 10 min to work on Tall Jerk x 3 (building up to No More than 55% of 1 rm) AMRAP 16: 200m Run 3-6-9-12-15-18-21…and so on. Pull-ups (Run before each set.)Read More
Skill work: 3 x 5-10 beautiful kip swings on rings 30 min EMOM (6 rds): 1- :30 RKBS 2- :30 L arm Waiter walk 3- :30 R arm Waiter walk 4- 8 Box Jump-Overs 5- 15 Sit-ups Read More
SS: In only 6 sets, find a heavy Power Clean + Push Jerk 14 min cap. SS2: Find a 1 rm Weighted Chest-to-bar Pull-up (yeah, strict) then, 2 Max Rep sets. 1 Strict BW & 1 Kipping C2B. *scale accordingly. 15 min cap. 3 separate times, any order: 400m Run, 500m Row, .25 mile Assault...Read More
SS: Build to a heavy 2 rep Touch&Go Power Snatch using rep scheme: 8 – 6 – 4 – 2 – 2 – 2 16 min cap. For Time “Diane” 21 – 15 – 9 Deadlift (225/155) Handstand Push-up 10 min cap.Read More
