SS: 5×3 Low Hang Squat Clean- 2″ From Floor WOD: “15 Minutes with a Bumper” 20 G2O w/plate 45/25 20 Step ups w/plate (total, hold plate in any way) 45/25 20 OH Walking Lunges w/Plate 45/25 200 Meter Sprint w/Plate 45/25 Core: 100 Sit ups….. WITH A PLATE! 45/25 Endurance: Warm up: W/Class WOD: “For...Read More
SS: Strict Press 5-5-3-3-2-2-1-1-1 *Find a new 1RM if you feel good! WOD: 2 Mile Run. *Athletes may choose to do this for time, or just to pace the run and just get the two miles in. In other words you can make this as hard or as easy as you want, just run a...Read More
SS: 10×2 Sumo Deadlift- work to a heavy but not maximal set of two. . *Reps should be touch and go WOD: “10 RFT” 5 Deadlifts 225/155 ADV: 275/185 5 HSPU ADV: Deficit HSPU * Conventional Deadlifts for WODRead More
SS: 5×3 Low Hang Squat Snatch- 2″ from ground. -work to a heavy set of 3. *Start each set with a snatch pull, then lower to low hang position. WOD: “Fathers Day Madness” For Time: 400 Meter Run 40 Wallballs 20/14 30 H.R. Push ups 200 Meter Farmers Carry- Heavy 30 H.R. Push ups 40...Read More
SS: 3×5 Front Squat- Work to a heavy set of 5 3×5 Back Squat- Work to a heavy set of 5 WOD:”15 Minute AMRAP” 10 Thrusters 95/65 20 Box Jumps 20/14 1 Rope ClimbRead More
SS:15 Minute EMOM 1-1-1-1-1 Strict Press 3-3-3-3-3 Push Press 5-5-5-5-5 Push Jerk *Use the same weight through whole strength piece. Weight should be extremely challenging for the strict press, but possible to complete all reps without any cheating. WOD: “For Time” Buy in: 400 Meter Med Ball Carry 3 Rounds: 9 Power Snatch 95/65 ADV:...Read More
SS: 5×3 Hang Squat Snatch (Top of Knee) WOD: “For Time” 100 Air Squats 80 Push Ups 60 Heavy Russian KBS 70/55 40 Pull ups 20 Turkish Get up (10L/10R) 10 Bar Muscle ups *C2B if Muscle ups are impossible Endurance: Warm up: 1/2 Reps for regular WOD at an easy pace 50 Air Squats...Read More
WOD: “For Time” Run 1 Mile 50 Wallballs Run 800 35 Wallballs Run 400 20 Wallballs SS: Work up to 50 Pull ups, all reps as strict as possible ADV: 10×2 Weighted Strict pull up.Read More
SS: 5×3 Hang Squat Clean (mid thigh)-work to 3RM WOD: “Fran” 21-15-9 Thrusters 95/65 Pull ups ADV WOD: “Heavy Strict Fran” 15-12-9 Thrusters 135/95 Strict Pull ups *Anyone can do “Heavy Strict Fran” if they use more than 95/65 for thrusters and can COMPLETE all pull ups strict.Read More
