Partner WOD 15 Min Amrap 12 T2B Partner 1 12 Box Jumps Partner 2 12 Push ups Partner 1 6 Burpees Partner 2 Run 200 Partner 1 one work one rest partner 2 can not start T2B until Partner 1 tags back from the run Rest 5 mins Then 16 min EMOM 8 Deadlift 6…
Strength Pause Front Squat 5×3 @80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 Superset with Double KB Romanian DL 5×5 (Pause at bottom for 2 seconds) WOD For Time (CAP 10min) 120 DU Buy In 3 rounds of 12 Front Rack Lunges 80/52.5 Kg 18 C2B Pull Ups 60 DU Buy Out * PEAK Deadlift…
CORE 5×20 second hanging L sit 5×20 second plank Alternate movements rest as needed WOD 18min AMRAP 400m Row/Run 21-15-9 Wall Balls 9/6 KB Swings 24/16 * PEAK Ascending Ladder for 7 Minutes: 1 Power Snatch 60/42.5, 30 DU 2 Power Snatch 60/42.5, 30 DU 3 Power Snatch 60/42.5, 30 DU
Barbell Cylcing 4 DL + 3 HPC + 2 STOH @ 75% of 1rm C+J 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 Must all be unbroken * WOD 15min AMRAP 40 TTB 30 OHS 60/42.5 20 Box Jumps 70/60 10 Burpee Muscle Ups * PEAK Clean pulls 3×4@107% of 1RM Accssory Work 4 x 8 Kettle…
Strenght Front Squat 4×2 @85% of 1rm 3×7 @72.5% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30, 15:00 * WOD For Time (CAP 12min) 30-20-10 HSPU Hang Power Cleans 60/42.5Kg Burpees over the bar * PEAK 3 Rounds for time: 50 Calorie Row 25 Calorie Assault Bike (if you don’t have bikes run 400m) Rest…
Skill/Gymnastics HS Practice EMOM 8 Mins 15 Shoulder taps R+L = 1 * WOD 24 min ARMAP 3 rounds of cindy 400m run every 100m = 1 rep * PEAK Strict Press 5×5@77.5% (heavier than last week) Snatch 9min EMOM 5 touch and go snatch 70/42.5
Strenght Deadlift 6×3 @ 80% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 * WOD 15min AMRAP 15 Front Squats 70/47.5 (155/105) 15 GHD Sit ups/ab mat sit ups 15m HS Walk/ 20 Shoulder Taps
Strength Box Step Ups 5×5 @70% of 1rm Front Squat 0:00, 2:30, 5:00, 7:30, 10:00 * WOD For time (CAP 10min) 21-15-9 SDHP 25/40 Kg Bar Hop Burpees Run 200m after each round
WOD EMOM 15min 1 Snatch + 2 OHS Score= total weight lifted *if failed attempt, must rest remainder of minute and does not contribute to score Core Work Tabata Plank Rest 1 min Tabata Sit ups ROMWOD
Strength Barbell Cylcing 3 Power Clean + 3 STOH @ 75% of 1rm C+J 0:00, 1:30, 3:00, 4:30, 6:00, 7:30,9:00 Must be touch and go reps * WOD For Time (CAP 12min) 400m Run 50 Pull Ups 75 Wall Balls (20/14) 400m Run