Strength Muscle Up 5×3 Dead hang bar muscle up/pull up/ ring Row 0:00, 2:00, 4:00, 6:00, 8:00 (Dead Hang = complete muscle up, must stop still and hang for 3 seconds before next rep) WOD 15 Min AMRAP 12 Box Jumps @ 30/24 inches 10m HS Walk/ 20 shoulder Taps 1 Legless Rope Climb/ 4 Rope…
Hero WOD “WHITTEN” 5 RFT (35 min time cap) 22 Kettle bell swings 22 Box jumps run 400m 22 Burpees 22 wall Balls
Strength Deadlift 5×3 @75% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00 *Immediately into 5 High box jumps (Note: take time stepping from the box, emphasis on power and quality of jump) WOD 15 Min AMRAP 4 Deadlifts 8 TTB 12 HSPU @80/52.5 Kg Peak Mobility *Target the lower back as there has been a lot…
Strength 5 rounds 1 min ME power snatch 1 min rest RX 42.5/30 Kg *Minimum sets of 5 otherwise reps are not counted WOD 9 min AMRAP 9 Overhead Squats 3 Rope Climbs @52.5/35 Kg Peak Skill work 12min EMOM 1: 10m Handstand Walk 2: 10 Unbroken toes to bar 3: 10 Unbroken handstand push…
WOD For Time (18-21min cap) 100 DU 50 Hang DB Snatch 40 Med Ball Sit Ups 14/20Lbs 50 Single Arm OH DB Lunge 20 C2B Pull Ups @22/15KG * ROMWOD * Peak 5 clean and jerks (60/42.5 Kg) 10 Burpee box jump overs (24/20) 30 Double unders
Strength Front Squat 4×10 @65-70% of 1rm 0:00, 3:00, 6:00, 9:00 Superset with 15 Push ups WOD For Time (15-18 min cap) 200m Run 15 Jerks 9 Bar Facing Burpees 200m Run 12 Jerks 6 Bar Facing Burpees 200m Run 9 Jerks 3 Bar Facing Burpees @70/47.5 Kg Peak Strength Circuit 4 x 8 Strict…
Bar Bell Cycling EMOM 10 mins 4 Hang power cleans 3 Front Squats 2 STOH * Scale weight to enable unbroken rounds WOD For Time (9-12 min cap) 15-12-9-6 Hang Squat Cleans Ring Dips @60/42.5 Kg Peak 10min AMRAP 5 Bar Muscle ups 16 DB Snatch 22/15 Kg 15 Cal Row
Annie 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups 7 min time cap rest for 3 mins then Viola (Hero WOD) Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches,25/40Kg 17 pull-ups 13 power cleans, 25/40Kg
Midline/Core 4 rounds 5 Strict TTB straight into 5 Kipping TTB” *Rest 1 minute between rounds WOD 15 min AMRAP 9 Deadlifts@80/52.5 Kg 18 KB Swings@24/16 Kg 27 Unbroken Double Unders Peak Deadlifts 5×5 deadlift @75% – 80% of 1RM
Strength Strict Pull Ups 6xME Rest 90 seconds between sets immediately followed by 10 American kB swings 16/24kg WOD For Time (10-12 min cap) 3 Rounds 15 Thrusters 3 Rope Climbs @52.5/35Kg Peak Front Squat 5×4 tempo front squats (3 seconds down) @75%- 80% of 1RM *5kgs heavier than last week