Warm-up 2 rounds of 1 min assault bike 1 min burpees Warm up the snatch –with some pressing snatch balances, drop snatches work positions. Oly EMOM14 ODD- 3 Position Snatch- Full Pause at each Position for a 2 Mississippi count EVEN- Rest 1,3- 75% 5,7,- 80% 9,11-85% 13- 90% – If you have it give […]
Warm-up With general class Conditioning/Core For 10 Minutes on the Minute Odd- 12/10 Calorie Row Even 1- Plank Hold Even 2- Hollow Rocks Even 3- Knee CrossOvers in High Plank Even 4- Bicycle Abs Even 5- Plank-ups WOD “Tabata This” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute […]
WOD Teams of 3 Relay Style 21-15-9 Thrusters (135,95) Chest to Bar Pull-ups Assault Bike (27-21-15 for men) Athlete 1 completes 21 thrusters 21 c2b pull-ups once done with pull-ups they move on to the assault bike and start 21 calories. The next athlete can then begin their thrusters. 2 people can be working at […]
Warm-up Tabata Row Try for 8/6 Calories -Thoracic mobilization and warm-up overhead position Oly Work up to Max Weight for the complex 1 Push-jerk 1 Split Jerk Strength EMOM14 Odd- 3 Deadlifts@85% Even- 25 ft Handstand Walk -Ascend in weight as able WOD Open WOD 16.3 7 Minute AMRAP 10 Power Snatches (75,55) 3 Bar […]
Warm-up With a partner 60 Calories on the bike While resting complete 10/5 strict pull-ups Strength Work up to a 1RM Overhead Squat from the floor WOD 60 Handstand Push-ups-Partner is Holding Handstand 60 Calorie Bike-Partner is holding BB in the front rack (205,135) 60 Chest to Bar Pullups— Partner is hanging from bar 60 […]
Warm-up WITH GENERAL CLASSES Post WOD Strength on your own Hollow Rock Challenge 60 Reps Open WOD 14.4 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups Post WOD Strength Push-press 3-3-3-3-3
Warm-up EMOM10 ODD- 15/12 Cals on ski erg Even- 50 Double Unders Oly Snatch On the Even Minutes only 0:00 3 Reps @ 75% 2:00 3 Reps @ 75% 4:00 3 Reps @80% 6:00 3 Reps @80% 8:00 2 Reps @85% 10:00 2 Reps @ 85% 12:00 2 Reps @ 90% 14:00 2 Reps @90% […]
AMRAP:20 1000m Row 50 Wall Balls (30/20) 25 Burpees to Target 10 Muscle Ups