Warm-up EMOM10 Odd- 10/8 Cal Bike Even 1- 10 Goodmornings 2- 8 Overhead Squats 3- 6 High Hang Snatch 4- 4 Mid Hang Snatch 5.-10 Burpees Strength EMOM20 -Work with a partner Odd- 2-Pos Hang Squat Snatch – 75-85% – High – Mid Even- 3 Deadlifts Ascend in weight WOD 8 Rope Climbs 30 Toes […]
Warm-up Row 12/10 Calories 20 Shoulder Taps Row 12/10 Calories 10 Air squats using wall or pole Row 12/10 Calories 15/10 Strict pull ups Mobilize overhead position, warm up HSPU Gymnastics Death by Strict HSPU immediately into Death by Kipping HSPU On the first minute do 1 strict hspu, 2 on the second…. Once you […]
Warm Up With General Classes WOD “Hope” Three rounds of: Burpees Power Snatches (75,55) Box jumps (24,20) Thrusters (75,55) Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break […]
Warm Up Run 800m Spend 5 minutes mobilizing hips & overhead position Then 3 Rounds – adding a little weight each round 3 Hang Muscle Clean 3 Press 3 Hang Clean 3 Push Jerk 3 Clean & Jerk Strength Complete as many reps as possible in 20 minutes of: 135,95-lb clean and jerks, 15 reps […]
Floater 5 Rounds 400m Run 15 Front Squats (Bodyweight) 500m Ski Erg 15 Hang Cleans (Bodyweight) Wod Credit- CF Mayhem
Partner WOD 2 Times Through Each Partner A completes 100m farmers carry (2p,1.5) while Partner B completes as many Burpees as possible. Then switch. Then 2 Times Through Each Partner A completes 200m run while Partner B completes as many KettleBell Swings (2,1.5) as Possible. Then switch. Then 2 Times Through Each Partner A completes […]
Warm-up With General Class Strength Back Squat 5-5-5-5 *Straight Sets @ 80-85% WOD 40-30-20 Row for Calories Wallballs 4-3-2 Rope Climbs
Recovery Day if you worked out on Monday – Class WOD if you took some extra time off over the holiday weekend Warm Up With Class Skill Levers WOD 800m Run 3 Rounds 3 Power Snatches (135, 95) 6 Box Jumps (27,24) 9 Toes to Bar 600m Run 2 Rounds 3 Power Snatches (155, 105) […]
Warm-up With General Class Strength Deadlift 3-3-3-3-3 WOD UNbrOkEn 3 Rounds 20 UB Kettlebell Swings (2,1.5) 40 UB Double Unders 20 UB Thrusters (95,65)
