WODS

Warm-Up 1. Side Plank Rotations x 20/side 2. Quadruped Y Hold; 15sec hold/side x 8 (4/side) reps alternating *Maintain straight midline. No over arching, tight abs! 3. Scap Push-ups x 15 reps 4. Prone T’s from bench w/ partner 20…

Three sets for max reps of: :60sec of Wall Balls (20/14lbs – 10’/9′) :60sec of Power Cleans (135/95 lbs) Alternating DB Snatch for beginners :60sec of Box Jump-Overs (24″/20″) Alternating Step-ups for beginners :60sec of Push Press (95/65 lb.) DB…

In teams of two, Perform 4 sets against a 5-minute running clock, for max reps of: Row 500 Meters + immediately followed by + AMRAP of: 10 Kettlebell Swings (53/35lbs) 10 Sit-Ups -Rest 5 minutes between sets. * Partner A…

Warm-Up 2rnds (10min cap) Russian Step-Ups x 8/leg (body weight) Clamshell Plank x 20sec/side Plank to push-up x 8 (4/side) (set plate on low back if possible) Front rack reverse Lunge x 8 steps (20min Cap) A1. RNT DB Reverse…

Warm-Up 2-3rnds Half kneeling bottoms up KB press x 8-10/arm Banded Pallof Press x 8-10/side Banded Hollow hold pull down x 8-10 Reverse Snow Angels x 10 Bear Cub crawl w/ small plate on back 15’ (put weight plate on…

A. Every 90 seconds, for 18 minutes (12 sets): Hang Snatch x 1 rep *Build as you go, but make sure the focus is on proper technique and mechanics as you build. B. Every minute, on the minute, for 10…

Warm-up 2-3rnds Cossack Squats x 5-8/leg (use light KB in front rack if manageable) Single Leg Glute Bridge off floor x 8-10/leg Lateral Band Walk x 10/side Lateral Duck Walk x 10 side A1. Back Squat; 6-8 reps x 4…

In teams of three, complete the following for time: 1200 Meter Relay Run 120 Double-Unders 90 Power Cleans (135/95) (115/75 lbs) 60 Box Step-Overs with Dumbbells (55/35 lb DBs) 1200 Meter Relay Run 120 Double-Unders 90 Power Cleans 60 Box…

A1. Deadlift; 1.1.1 x 5 sets, rest 20sec *Rest 5sec between singles and do not drop the bar A2. Strict Handstand Push-Ups; Max Reps x 4 sets, rest 3min *If you cannot get 8 reps or more, accumulate until you…

A1. Single Arm DB Bench Press; 8-10/arm x 3 sets, rest 30 A2. Supinated grip BB Row; 6-8 reps x 3 sets, rest 30sec A3. Side Plank; 30sec x 3 sets, rest 30sec B. 10min AMRAP @75% effort: 15 Calorie…

A. Strict Shoulder Press * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4…

A1. Back Squat w/ 3sec pause at bottom; 3-4 reps x 4 sets, rest 60sec A2. Weighted Pull-Ups; 2-3 reps x 4 sets, rest 60sec B. In teams of two, partners alternate rounds to complete as many rounds and reps…

“343” *Honoring the 343 firefighters who died on 9/11/2001 Teams of two with only 1 partner working at once: 100 Deadlifts (185#/135#) (135#/105#) 100 Power Cleans (135#/95#) (95#/65#) 100 Ground to Overhead (115#/75#) (75#/35#) 43 Burpees in unison with partner…

No Team workout this week! Lets see how fast each individual can go with perfect Standards! For time: 800 Meter Row or 1600m Assault Bike 800 Meter Run 60 Kettlebell Swings (32/24 kg) 60 Wall Balls (30/20 lbs) 40 Sit-Ups…

A1. Front Squats w/ 3sec pause at bottom; 3-5 reps x 4 sets, rest 45sec A2. Single-Arm Dumbbell Row; 8/arm x 4 sets, rest 45sec B. For time: 500 Meter Row 50 Wall Balls 50 Push-Ups 400m Run

Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters 15 Burpee Box Jump-Overs (24″/20″) *Scaled (burpees only) 20 Alternating Single-Arm Dumbbell Snatches (70/50 lbs) Run 400 Meters

A. Take 15 in and build to a tough 3 Position Snatch (Mid thigh, Above Knee, Floor) B. Complete as many rounds and reps as possible in 10 minutes of: 5 burpee pull-ups 10 Push-ups 15 MB Squat Cleans (You…

A. Complete as many rounds and reps as possible in 10 minutes of: 5 Power Cleans (135/95 lbs) 10 Strict Handstand Push-Ups or L-seated DB press B1. Dumbbell Walking Lunges; 20 steps x 4 sets, rest 90sec B2. Ring or…