Sprint work: 100m Sprint Rest 90 seconds 7 rounds for time Conditioning: Every minute on the minute, perform the following until failure: 2 Alternating DB Snatch (50/35)* 2 Burpees For Score *Add 2 snatches per round. Burpees remain the same throughout. Flexibility/Mobility: Side Straddle – 1:30/side Butterfly – 1:30 Elevated...Read More
DD throwing some weight around while in Rome, Italy! Repping the Ape! Skill: Sprints 4 x 200m, rest 2:30 Conditioning: 2018 Age Group Qualifier WOD 4 Complete as many rounds in 5 minutes as possible of: 9 Handstand Push-ups 6 Bar-Facing-Burpees 3 Snatches (165/115) For Score Flexibility/Mobility: Couch Stretch – 1:30/side...Read More
Strength: Power Clean ⇒ Hang Squat Clean ⇒ Jerk Complex 1-rep max (18:00 cap) Conditioning: “Time to pay…almost” 600m Run 40 Sit-up Slammers (12/8) 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Sit-up Slammers* 600m Run For Time Similar to Saturday, 22 April 2017 (18:00 cap) *Original WOD called for...Read More
Sprint Work: Partner up, each partner rows each calorie count (m/f)* 20/16, 30/24, 40/32, 30/24, 20/16 For time *Partner A rows (20/16) calories, switches with Partner B who then rows (20/16) calories. Partner B then switches with A to row (30/24), etc.. Strength: Behind the Neck Jerk 2-2-2-2-1-1-1-1-1-1-1… For max load Start at...Read More
Strength: Front Squats 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set For Quality and Max reps Conditioning: “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed Skips 300m Run 20 Pistols, Alternating (10 each leg) 20 Clapping Push-ups 200m Run 10 Strict Handstand Push-ups...Read More
Sprint Work: Partner up, each partner runs each distance* 200m, 300m, 400m, 300m, 200m For time *Partner A runs 200m, switches with Partner B who then runs 200m. Partner B then switches with A to run 300m, etc.. Strength: Clean ⇒ Hang Clean ⇒ Jerk 1-rep max Conditioning: 10/8 Calories Rowed...Read More
Online Judges Course: Click HERE Skill: Jump Rope 10 rounds of: 20 seconds Max Double Unders 40 seconds rest For score Strength & Conditioning: Every 90 seconds perform 1 cycle of*: 1 Deadlifts 1 Power Clean 1 Hang Squat Clean 1 Jerk For max load * Start at (95/63). Each round add...Read More