A. 15’ AMRAP Squat Snatch @45/30 – Every 3:00, including 0:00: 500m Row B. For Time (15’ T.C.) 5 RDS 8 deadlift UB @70/45 8 burpees over the barbell Straight into… 5 RDS 8 front squat UB @70/45 8 burpees over the barbell
Read more09/01/25
08/01/25
A. 14’ E2MOM Squat Clean 4 sets 5 reps TnG @50/60 % 3 sets 4 reps TnG @60/70 % B. For time (15’ t.c.) 50 C2B 50 HSPU 50 TTB * Every time you break: 5 Burpee box jump overs @60/50 L1: 40/40/40 L2: 30/30/30 L3: pull up/raise mat/KTE L4: other...
Read more07/01/25
A. 14’ E2MOM Jerk (push or split) 4 sets 5 reps TnG @50/60 % 3 sets 4 reps TnG @60/70 % B. 3 RFT (10’ T.C.) 30 Wall Ball @9/6 90 DU L1: 50 DU L2: 30 DU L3: 90 SU C. 8’ EMOM Min. 1 | :30 strict toes-to-bars Min. 2 | :30 plank
Read more03/01/25
In team of two A. 9’ AMRAP 12 C2B 3 rope climb 4’ rest B. 9’ AMRAP 8 Cal Row 8 HSPU 4’ rest C. 9’ AMRAP 15 GHD Sit Up 30 DU
Read more02/01/25
A. 15’ E3MOM 3 Snatch TnG + 3 Clean & Jerk TnG Add load during sets (Sn and C&J any style) B. 5 RFT (6’ T.C.) 8 GTOH @40/30 10 Burpess over BB C. For Time (6’ T.C.) 100 push up HR Every time you break, perform 10 hollow rocks.
Read more31/12/24
A. 12’ E2MOM 3 Squat Clean + 1 Jerk Stat @60% of 1 RM of Clean & Jerk Add load during sets B. in team of two 10’ AMRAP 7 Box jump @60/50 3 Bar MU C. 6 SETS 30” max m HSW 1’ Rest
Read more30/12/24
A. 12’ E3MOM 10 Deadlift Stat @50% of 1 RM of Deadlift Add load during sets B. 8’ to find 1 RM of 1 Hang Power Snatch + 1 OHS C. For Time (6’ T.C.) 21-15-9 Hang power snatch @40/30 OHS
Read more28/12/24
A. In team of two 3 RFT (35’ T.C.) 90 med-ball squat clean @9/6 80 cal on any machine 20 Bar Mu – One partner works while the other rests.
Read more27/12/24
A. 12’ EMOM Alt Minute 1 |45’’ pistol alt. Minute 2 |45’’ DB sn. alt @22.5/15 B. 2 RFT (15’ T.C.) 1000m Row 60 DU 40 DB Goblet Rev lunges @22.5/15
Read more25/12/24
“12 Days of Christmas Partner WOD” For Time (40’ T.C.) 1 Clean and Jerk @50/35 2 Burpees in syncro 3 Box Jumps @60/50 4 HR Push-up in syncro 5 Deadlift 6 Front Squat 7 KB AM Swing @24/16 8 T2B 9 Wall Ball @9/6 10 Pull-up 11 Cal AB 12 SandBag...
Read more24/12/24
A. 12’ To Find 4 RM of Push Press Then 6’ E2MOM 2@100% of A. B. In team of two 3 RFT (15’ T.C.) 30 Push Press @60/40 30 TTB
Read more23/12/24
A. 5 RDS 4’ AMRAP 30 KB Russian Swing @24/16 20 KB Goblet Squat Then Max cal of a machine at your choice 1’ Rest btw sets B. Practice HSW
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