A. 15’ EMOM: Station 1 – Supine Ring Rows x 10-12 reps @ 2111 Station 2 – Nose-to-Wall Handstand Hold x 45 seconds Station 3 – L-Sit or Hollow Hold x 45” seconds. B. 3 Rounds 4’ AMRAP: 10 Pull-Ups 15 Box Jumps @60/50 20 Push-Ups Rest 60”
Read moreWod 03-02-17
A. 12’ EMOM: Minute 1: Kipping Handstand Push-Up x 8 reps Minute 2: Double-Unders x Max Reps in 45 seconds Minute 3: Toes-to-Bar x 10 reps< B. 12’ EMOM: Snatch with 3 second hold @75% C. For time: Row 500 Meters 50 American Swing @32/24
Read moreWod 02-02-17
A. 4 Rounds for meters 2 Minute Row or Assault Bike or SkiErg Rest 60” B. For Time 20 Toes-to-Bar 50 Double Unders 8 Squat Cleans @60/40 20 Toes-to-Bar 50 Double Unders 5 Squat Cleans @80/50
Read moreWod 01-02-17
18’ EMOM alternating Back Squat x 3 reps Strict Supinated-Grip Pull-Ups x 8 reps Wall-Supported Handstand Hold x 45” B. For time: 30 Wall Ball @9/6 90 DU 15 Pull Up Rest until the running clock reaches 06:00, and then repeat once more.
Read moreWod 31-01-17
12’ EMOM (3 sets of each): Station 1 – KB Press x 6 reps each Station 2 – Reverse Snow Angels x 20 reps (slow and controlled) Station 3 – Russian Kettlebell Swings x 20 reps Station 4 – Plank x 45 seconds B. 12’ AMRAP 15 Calories of Assault...
Read moreWod 30-01-17
A. 21’ E3MOM Clean&Jerk 8 reps B. “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups
Read moreWod 28-01-17
A. 4 sets for max reps of: 30 ‘’ of GHD Sit-Ups Rest 60 ‘’ B. 5 RFT 6 HSPU 8 Thrusters @60/40 12 Burpees Over the Barbell 10 Pull-Ups
Read moreWod 27-01-17
A. Teams of two must complete the following for time: 50 Burpee 200 Kettlebell Swings @24/16 200 Box Jumps @60/50 2000 Meter Row
Read moreWod 26-01-17
A. Tabata Plank (plank and lateral plank) B. 8’ EMOM Deadlift x 3 reps @ 1X21 C. For time 50 DU 30 FS @80/55 50 DU 30 Box Jump @75/60 50 DU
Read moreWod 25-01-17
A. 5’ EMOM Front Squat *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 – 2 reps @ 70% *Set 4 – 1 rep @ 75% *Set 5 – 1 rep @ 80% Rest 1’ 10’ E2MOM Front Squat *Set 6 – 85% x 1 rep *Set 7
Read moreWod 24-01-17
A. In 15’- find 1 RM of 1 Push Press + 1 Push Jerk B. Every 4 minutes for 24 minutes (6 sets): 40 DU 10 Burpee Box Jump Overs @60/50 8 DL @90/60 10 T2B
Read moreWod 23-01-17
A. In 15’- find 1 RM clean or skill practice B. 14’ AMRAP 7 Thrusters (115/75 lbs) 14 Kettlebell Swings (24/16 kg) 7 Chest-to-Bar Pull-Ups
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