A. 10’ AMRAP 400m ROW/SkiErg/Bike Assault 8 Front Squat @100/70 rest 5’ B. 10’ AMRAP 400m ROW/SkiErg/Bike Assault 8 Thrusters @60/40
Read moreWod 22-12-16
A. 3 RNFT Front Squat x 8 reps Rest 60 seconds Kb Press 5+5 Rest 60 seconds 60 DU Rest 60 seconds B. 24’ EMOM Alternating Minute 1 – 5 Thrusters 60/40 Minute 2 – 12 Pull-Ups Minute 3 – 15 Box Jump-Overs
Read moreWod 21-12-16
A. 12’ EMOM alternating odd: 1-2 Rope Climb even: handstand hold 30” B. 4 RFT 14 Push Press @60/40 14 Toes to Bar 400 Meter Row
Read moreWod 20-12-16
A. E2MOM 20’ (10 sets): Power Clean 1.1 (rest 10 seconds between singles) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ B. For time: Row 1000 Meters 30 Power clean @80/50 Bike Assault 50 cal
Read moreWod 19-12-16
A. 2 RFT: 60 DU 20 sit up 15 Strict Handstand Push-Ups B. 5’ AMRAP 30 Overhead Squats @40/30 12 Pullups rest 5’ C. 2000 m Row
Read moreWod 17-12-16
A. Skill Pull Up B. “Helen” 3RFT Run 400 Meters 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups
Read moreWod 16-12-16
A. 8 sets of: Push Press x 6 reps @pick load Rest 60 seconds B. For time: Row 1000 Meters then Five rounds of: 20 Wall Ball Shots @9/6 10 Ring Dips
Read moreWod 15-12-16
A. Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps B. 15’ AMRAP 5 DB/KB Man-Makers 10+10 meters shuttle run 10 Burpees 10+10 meters shuttle run
Read moreWod 14-12-16
A. E3MOM, for 15 minutes (5 sets): Front Squats x 6 reps @ 11X1 B. Three sets for max reps of: 60 seconds of Wall Ball @9/6 Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Alternating Reverse Lunges with KBs 24/16 Rest 60...
Read moreWod 13-12-16
A. Four sets of: Overhead Squat x 6-8 reps Rest 45 seconds Strict Pull-Ups x 3 reps Rest 45 seconds Plank from Elbows x 60 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 7 minutes of: 20 Kettlebell Swings 20 Push Press...
Read moreWod 12-12-16
A. Skill American Swing B. 20’ AMRAP 10 Burpees 20 American Swing 30 Air Squat 60 Du
Read moreWOD Trials
BEGINNER 1- Squat Therapy 2- 3RFT Every 3 minutes complete: 500m Row Wall Ball Ground to Overhead x max rep Rest 3’ between sets. INTERMEDIATE 1- E3MOM for 5 sets 4 Pause Front Squat @70-80% @31X1 2- 3RFT Every 3 minutes...
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