Warm-up 1 min dubs, partner holds dead hang chin over bar Switch 1 min wallballs Partner holds wall sit Switch 1 min strict hspus Partner holds a handstand switch Oly EMOM 1-6 3 Squat Cleans @ 75% -This should be lighter, working on technique. No touch and go. Minute 7- Rest EMOM 8-16- Even Minutes […]
Warm-up With general class but slight change in WOD to make note of Accessory 4×10 Bandy Side Steps 4x 20 Bridges with band resistance around legs Strength Box Squat 3-3-3-3-3 -Add chains if proficient with the box squat WOD 2000m Row 50 Burpees 30 Squat Snatches (115,75)
100 Heavy Double Unders 1 Peg Board Ascent 75 Heavy Double Unders 2 Peg Board Ascents 50 Heavy Double Unders 3 Peg Board Ascents Regional- Regular Double Unders/1 Peg Board Ascent Each Open- Regular Double Unders/Peg Board Ascent Past The Green Line
Warm-up With General Class WOD 5 Rounds 300m Run 10 Squat Clean Thrusters (115,75) 200m Sandbag Run (3,2) 10 Burpee Box Jumps 1 Minute Rest Post WOD Strength Stone carries, Sled pulls and/or walking barbell lunges
Warm-up 2 Rounds Run 200m 4 Strict HSPU 8 Strict Pull Ups 12 Squats* *Use a wall or pole to focus on perfect squatting form here – keeping chest up, etc. Mobilize overhead position Warm up squat clean & split jerk Oly Clean and Jerk EMOM 20 ODD Minutes only 1. 5 @70% 2. 5 […]
Warm-up EMOM 8 1. 15 Burpees 2. 10 Sots Press* 3. 15/12 Cal Bike 4. 10 Strict Ring Dips *Scale to a training barbell or PVC pipe as necessary to complete this movement well. Focus on keeping your chest up and pressing the bar up and back into an active overhead position. Oly EMOM10 3 […]
Warm-up Run 400m Then 2 Rounds 10 Challenging False Grip Ring Rows 10 Clapping Push Ups 6 Front Squats 9 Box Jumps Strength Back Squat 5-5-5-5@ 75-80% – Between sets complete 3 Strict Muscle-ups – Too easy? Complete 3 strict MUPs to Ring HSPUs WOD Southie Sangy V2.0 800m Run Then 3 Rounds 3 Muscle-ups […]
Warm-up With General Class Strength EMOM20 ODD Only 1. Push-press- 3 Reps 85% 2. Push-jerk- 3 Reps @85% WOD 100 Double Unders 20 Deadlifts (185,125) 80 Double Unders 18 Deadlifts 60 Double Unders 16 Deadlifts 40 Double Unders 14 Deadlifts 20 Double Unders 12 Deadlifts
10 Rounds For Time 50 Ft. Yoke Carry, 365/265 30 Double Unders 10 Burpees Wod Credit: Crossfit Linchpin Then Work up to a Max Load with the Yoke for 50′ Score is time and weight