Conditioning: Row 1000m …then partition as desired the following: 25 Handstand Pushups 50 Power Cleans (115/73) 75 Hand-release Push-ups 100 Sit-ups …then… Row 1000m For Time Compare to Monday, 18 April 2016 Strength: Hang Squat Snatch 4-3-3-2-2* @ 55-60-65-70-75% 1RM For Quality *Not cycled through. Setup separately for each rep. No...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
Bike Skill: 10 x 15 seconds all out, 60 seconds rest For max calories Conditioning: Perform as many reps as possible in 7 minutes of: 5 Kettlebell Swings (72/53) 10 Calories Rowed 20 Single Unders …rest 3 minutes… Perform as many reps as possible in 5 minutes of: 3 Handstand Push-ups 6 Alternating...Read More
Conditioning: “Game on” First… Run 600m Now complete 3 rounds of: 3 Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees Next perform: 75 Double Unders Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers Finally… Run 600m For Time Compare to Wednesday, 10 August 2016 Mobility:...Read More
Conditioning 1: 30 Double Unders 15 Sit-up Slammers (12/8) @ 2m 20 Squats 10 Plate Push-ups* 3 rounds for time (8:00 cap) *Use 35#bumpers, one for feet, one for each hand, and an abmat between hand plates to touch chest Strength: Back Squats 5-rep max Conditioning 2: Perform as many reps...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
Conditioning/Skill: Every minute on the minute for 5 minutes, perform the following*: 2 Shoulder Press (75/53) 4 Push Press 6 Goblet Squats (72/53) 8 Half Tacos Rest 3 minutes, now complete as many rounds as possible in 5 minute of: 100m Sprint 8 Burpees 6 Push Jerks (95/63) For Score Strength: Jerk...Read More
Sprint Work: Partner up, each partner bikes each calorie count (m/f)* 20/16, 30/24, 40/32, 30/24, 20/16 For time *Partner A bikes (20/12) calories, switches with Partner B who then bikes (20/12) calories. Partner B then switches with A to bike (30/18), etc.. Conditioning: 5:00 AMRAP of: 5 Handstand Push-ups 10 Box Overs...Read More