A. “Last Chance Qualifier wod 1 light version” From 0-2’ 20 Thrusters @40/30 Max reps bar-Mu in the remaining time 2’ rest From 4-6’ 10 Bar MU Max reps thusters in the remaining time B. For Time (25’ T.C.) 10 RDS 15/12 Cal Row (12/10 Cal AB) 15...
Read more18/07/22
A. 10’ To Find 4 RM of Push Press Followed by… 6’ EMOM 2 Push Press @100% of 4-RM B. In teams of two, row as many meters as possible in 15’ Set the Concept 2 erg for 500m intervals with 20” of rest between intervals, and switch partners...
Read more16/07/22
A. In teams of two For Time (30’ T.C.) 1200m Run (together) then 12 RDS 8 Strict Handstand Push-Ups (4+4) 16 C2B (8+8) 32 Air Squat (16+16) then 1200m Run (together)
Read more15/07/22
A. 12’ E3MOM Deadlift (with PERFECT posture and mechanics) @ 20X0 3 @ 75% of possible 3-RM 2 @ 85% of possible 3-RM 1 @ 90-95% of possible 3-RM Test 3-RM B. For Time (18’ T.C.) 60 Wall Ball @9/6 800m Run 40 Medball Clean Then 3 RDS 20 Wall Ball...
Read more14/07/22
A. “ANDI” For Time (30’ T.C.) 100 Hang Power Snatch @30/20 100 Push Press 100 SDHP 100 Front Squat
Read more13/07/22
A. 10’ E2MOM 1 Hang Power Snatch + 2 Snatch Balance + 2 OHS Add weight during sets B. “The Chief” 5 RDS 3’ AMRAP 3 Power Clean @60/40 6 Push-Up 9 Air Squat 1’ Rest Pick up each set where you left off when the last ended.
Read more12/07/22
A. 12’ E3MOM 4 Back Squats @ 75-80% B. In team of two 12’ AMRAP 6 Back Squat (floor) @60/40 NO DROP 12 Box Jump @60/50 partners alternate rounds
Read more11/07/22
A. 5 RDS (12’ time cap) KB Bulgarian Split Squat @30X1 8+8 reps x leg Rest as needed B. 6 RFT (18’ T.C.) 25/20 Cal AB (30/25 Row) 15 TTB
Read more09/07/22
A. In team of three 30’ AMRAP 50 Thrusters @20/15 40 Kettlebell AM Swings @24/16 30 Burpees 20 Pull-Up 10 Man-Makers @2×22.5/15 you can divide the reps as you will
Read more08/07/22
A. 12’ To Find 3 RM of Push Press Followed by… 9’ E90”MOM (6 sets) 2 Push Press @100% of 3-RM B. 3 RDS 3’ AMRAP 400m Run Then Max cal of Rower/AB/SKIErg 3’ Rest
Read more07/07/22
A. 15’ To Find 3-RM of Tempo Zombie Squat @55X1 B. 3 RFT (11’ T.C.) 500m Row (30/21 Cal AB) 10 Hang Clean & Jerk @50/35
Read more06/07/22
A. 12’ E3MOM 6 Back Squats @ 70-75% B. In teams of two, with only one teammate working at any time, 3’ AMRAP Shoulder to Overhead @40/30 2’ Rest 3’ AMRAP Front Squats @40/30 2’ Rest 3’ AMRAP Thrusters 2’ Rest 3’ AMRAP Burpee over Barbell
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