Mobility 15 Mins WOD – Partner 30 Min AMRAP 100m Fast (Run together) 20 OH Lunges with Plate 20/10kg 20 Burpees 100m Fast (Run together) 40 KB Swings 24/16kg 40 Air Squats 100m (Run together) 60 Sit Ups 60 Double Unders * 1 Work / 1 Rest
Strength Back Squat 6×5 @72.5% Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 WOD 5 Rounds for total reps 1 Min Max Effort Box Jumps 20/24′ 1 Min Max Effort Push Press 45/30kg 1 Min Max Effort AB Mat Sit Ups 1 Min Rest PEAK Strong man work 4 Rounds not for time 50m…
Barbell Cycling Hang Squat Snatch 7 x 3 @ 60% Sets on Clock 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 WOD 11 Min Amrap, Ascending Ladder 1 Squat Clean + 1 HSPU 2 Squat Clean + 2 HSPU 3 Squat Clean + 3 HSPU Weight: 70/55kg Score is total reps 1 Squat Clean + 1…
WOD 2rft (CAP 18min) 53 Wall Balls 20/14lbs 19 KB Snatch Each Arm 24/16kg 31 Pull Ups 17 Strict Ring Dips Movement 4 Rounds for total reps 5 Strict TTB Straight into ME Kipping TTB Rest 90s between rounds PEAK Build to 3 rep Touch and Go Power Clean Then 4 Rounds 1min on/1min off…
Strength Barbell Cycling Snatch Pulls 5×3 @90% Sets on Clock 0:00, 2:00, 4:00, 6:00, 8:00 WOD DT 5 Rounds for Time (CAP 10min) 12 Deadlifts 70/47.5kg 9 HPC 70/47.5kg 6 STOH 70/47.5kg PEAK Active recovery 1: Romwod 2: 15min light row/airdyne/walk 3: Swim
Strength Front Squat 6×3 @70% Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 WOD For Time (CAP 14min) 20 Thrusters 42.5/30kg 1 Legless Rope Climb + 1 Normal Rope Climb 15 Thrusters 42.5/30kg 1 Legless Rope Climb + 1 Normal Rope Climb 10 Thrusters 42.5/30kg 1 Legless Rope Climb + 1 Normal Rope Climb…
Mobility 15 Mins WOD- Partner 40 Min AMRAP Buy in: 2000m Run (Swap every 200m) 8 Push Ups 10 Burpee Jumping Pull Ups 12 Wall Balls 20/14lbs 14 KB Swings 24/16kg 16 Box Jumps 20/24′ *Swap each exercise
WOD 10rft (CAP 32min) 200m Sprint 8 Burpee Box Jumps 24/20′ 14 KB Swings 32/24kg *Rest 1 minute between rounds ROMWOD *************************************************** PEAK 3 Rounds (rest 2min between rounds) 25/20 Calorie Row 10 Power Cleans 85/60kg Rest a total of 5min after last round 3 Rounds (rest 2min between rounds) 200m SPRINT 10 Power Snatch…
Strength Back Squat 5RM (20min) WOD 10min AMRAP 100 Double Unders 50 OH Lunge 30/20kg 30 Toes to Bar ************************************************************* PEAK Strong man work 4 Rounds not for time 8 Heavy Deadlifts 50m Heavy Barbell Carry(Backsquat Position) 50m Heavy Farmers Carry 50m Heavy Sled Push
Strength Squat Clean Thruster 3RM (15min) Touch and Go WOD 5rft (CAP 12min) 15 Hang Muscle Cleans 42.5/30 15 Push Ups ******************************************************** PEAK Find 1RM Deadlift Then 14min EMOM 1: 18 Cal Bike or Row 2: 15 Burpees