Warm-up With general class Foam Rolling Quad Mash WOD 1000m Row 20 Back Squats (185,125) 20 Chest to Bar Pull-ups Rest 2 Minutes 1000m Row 20 Front Squats (155,105) 20 Chest to Bar Pull-ups Rest 2 Minutes 1000m Row 20 Overhead Squats (135,95) 20 Chest to Bar Pull-ups
Warm-up With General Class Strength With a Partner Squat Clean and Jerks Minutes 1-3- 12 Clean and Jerks @80% of Max Minutes 3-6- 10 Clean and Jerks + 10/5lbs Minutes 6-9 + 8 Clean and Jerks + 10/5lbs Minutes 9-12 + 6 Clean and Jerks + 10/5lbs Minutes 12-15 4 Clean and Jerks + 10/5lbs […]
Warm-up EMOM12 1. 12/10 Calorie Bike 2. 5 strict Chest to Bar Pull-ups 3. 100m Sprint 4. 20 Pass throughs Oly EMOM10 1 Hang Squat Snatch – Establish the number you want to hit and subtract 50lbs. That will be your starting weight. Every minute increase by 5lbs or increase by 10lbs every 2 minutes. […]
Warm-up 3 Rounds 10 Burpees 10 Banded Pull-aparts 10 Box Jumps 20 Challenging Ring rows with your feet on the box or Scap Jack Strength EMOM21 1. Back Squat- 2 Reps @85% 2. Hang Power Clean- 2 Reps- Climbing 3. Rest Start heavy and end heavy WOD 21-15-9 Muscle-up Burpee Box Jump Wallballs x2 Regional-12-9-6 […]
Warm-up With General Class Accessory Shoulder Retraction SuperSet 1. 3×10 Face Pulls or Pronated Ring Rows 2. 3×10 Bandy Pull-Aparts https://www.youtube.com/watch?v=Zesagd8OmXQ Benchmark (10 Minute Cap) “Isabel” 30 Snatches for Time (135,95) WOD 2 4 Rounds 400m Run 10 Front Squats (135,95)
Warm-up With General Class WOD “Wes” Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185,125 Then, run 800 meters with a 25-lb. plate
Warm-up With General Class Accessory Work Seated Dumbbell/Kettlebell Strict Press 5-5-5-5 Strength Push-press 3-3-3-3-3 WOD 3 Rounds 20 Hang Squat Snatch (95,65) 20 Toes to Bar 500m Row
