WOD 9 Min AMRAP 1-1 2-2 3-3 etc.. Clusters 60/42.5kg HSPU * Gymnastics Handstand Push up Every 2 Mins For 5 Rounds Opt 1: 5-10 Strict Defecit HSPU Opt 2: 5-10 Strict HSPU Opt 3: 5-10 Kipping HSPU 0:00, 2:00, 4:00, 6:00, 8:00 * PEAK Active recovery 20min EMOM Bike or Row 1min: Work 60%-70%…
Strength 1 Full Clean + 1 Full Clean and Jerk @ 80-85% of 1RM 6 Sets Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 (Not touch and go reps) * WOD 4 x 3min AMRAP 15 Burpee Box Jumps 24/20′ ME Wall Ball in remaining time Rest 2 minutes between amraps * PEAK Gymnastics…
Strength Back Squat 4×7 @ 77.5% of 1RM Sets on Clock 0:00, 3:00, 6:00, 9:00 * WOD For time (CAP 12min) 21-15-9-6-3 OHS 42.5/30kg Toes to Bar * PEAK IWT Day 3 Rounds 10 Hang-Power Cleans 80/60kg 8 Burpee Box Jump Overs 24/20′ 90 second max Cal Row 3 Rounds 5 Front Squats @ 75%-80%…
Strength 7×3 Weighted Pull Ups Increasing Weight each set Scoring heaviest set Sets on clock 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 * WOD 9 Min AMRAP 1 Clean and Jerk 70/47.5kg 2 Rope Climb 2 Clean and Jerks 70/47.5kg 2 Rope Climb 3 Clean and Jerk 70/47.5kg 2 Rope Climb 4 Clean and Jerks…
Mobility Group Stretch & Mobility * WOD- Partner 100 DU Buy In Then 2 Rounds: 10 Burpees 10 Thrusters 50/35kg 10 Pull Ups 10 Snatches 50/35kg 10 Burpees 10 Push Press 50/35kg 10 Pull Ups 10 Hang Cleans 50/35kg 10 Burpees 10 Overhead Squats 50/35kg 10 Pull Ups 100 DU Buy Out *Split DUs anyway…
Closed for St. Patricks Day However, Coaches will be in gym during the day to facilitate 17.4 All times will be posted on group page
Strength 1 Power Snatch + 2 Full Snatch + 3 OHS @ 75% of 1RM Snatch 5 Sets Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00” * WOD For Time (CAP 13min) 50 Ring Dip 50 Walking Lunges (R+L = 1) 50 Burpees 50 Box Jumps 24/20‘ * PEAK Active recovery 20min EMOM Bike or…
Strength Front Squat 5×5 @ 80% of 1RM Sets on Clock 0:00, 3:00, 6:00, 9:00,12:00 * WOD- Partner 3rft (Cap 15min) 400m Run 40 Wall Ball Burpees 20/14 *Partners run together. *The Wall Ball Burpees are done alternating (20 each). * PEAK IWT Day 3 Rounds 8 Clean and Jerks 60/40kg – unbroken 12 Chest…
Strength Bench Press 6×2 @ 87.5% 1RM Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 * WOD 12min Amrap 18 T2B 9 Push Press 60/42.5kg 72 DU’s * PEAK Deadlift 5×3 @ 80%-85% of 1RM Perform as a deficit (stand on plates)
Open Workout 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups…