WODS

ATTENTION MEMBERS: Reminder there is only a 9:00am and 10:00am class today! For time: 400m run 30 wall balls (20/14lbs) 200m Run 30 hang power cleans (95lbs/65lbs) 200m Run 30 pull ups 200m run 30 deadlifts (95/65lbs) 200m run 30…

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 10 Front Squats (115/75) or Goblet Squats (53/35) + Rest exactly five minutes, and…

A. Five sets of: Push Press x 3-5 reps – Rest 2-3 minutes *Goal is to build to a tough 3rep push press B. Every minute, on the minute, for 10 minutes: Minute 1 – 5 Power Cleans (175/115 lbs)…

A1. Bulgarian Split Squat @30X1; 6-8/leg x 3 sets, rest 45sec A2. Strict Supinated Grip Pull-Ups; 4-6 reps x 3 sets, rest 45sec B1. 1-arm Ring Row; 8-10/arm x 3 sets, rest 30sec B2. Mini-band Air Squat @5551; 6-8 x…

A1. Deadlift; 4-6 reps x 4 sets, rest 20sec A2. DB Bench @1010; 15 reps at TEMPO x 4 sets, rest 3min *If you pause at all at top or bottom the set is terminated *Take a few warm-up sets…

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 10 Dumbbell Thrusters (50/35) or BB Thrusters (95/65lbs) 10 Box Jumps or Step overs (24/20″) 400m Run  

A1. Dumbbell Walking Lunges; 20 steps x 4 sets, rest 45sec A2. Side Plank; 30-45sec/side x 4 sets, rest 45sec A3. 1-arm Suitcase Carry; 100’ x 4 sets, rest 45sec A4. Hollow Rocks, Hollow Hold, or Flutter Kicks; 30-45sec x…

In teams of four, with only 1 person working at a time, complete the following: 300 Kettlebell Swings (24/16 kg) 250 Push Press (95/65 lbs) (200 DB Push press for scaled) 200 Pull-Ups (100 Pull-Ups for scaled) 150 Box Jump-Overs…

A. Back Squat; Build to a tough two reps in 15 minutes B. Four sets for times of: 20 Wall Balls (20/14 lbs to 10′) 10 Toes to Bar 5 Power Cleans (135/95 lbs) – Rest 2 minutes

Every 8 minutes, for 40 minutes (5 sets) for times: Row 500m or Bike 1000m Run 400 Meters 15 Burpee Box Jump-Overs (24″/20″) 15 Abmat Sit-Ups *Goal is to finish each round by the 6-6:30 mark at about 80-85% effort

A1. Barbell or Dumbbell Shoulder Press; 8-10 reps x 4 sets, rest 45sec A2. Single Leg Hip Bridge @3011; 8-10/leg x 4 sets, rest 45sec A3. Double-Under Practice; 45-60 seconds x 4 sets, rest 45sec B. Every minute, on the…

A. Every 2 minutes, for 6 minutes (3 sets): 3-Position Snatch (light loads) *high hang, Above-knee, floor + Every 90sec , for 12:00 minutes (8 sets): Snatch *Build to a tough load by the 8th set   B. Complete as…

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes: AMRAP in 8min of: 8 Deadlifts (225/155 lbs) or 16 KBS (53/35lbs) 8 Pull-Ups (C2B for advanced)…

A1. Dumbbell Walking Lunges; 20 steps x 3 sets, rest 60sec A2. Single-Arm Dumbbell or Kettlebell Row; 10-12/arm x 3 sets, rest 60sec B. For time: 400 Meter Run 50 Wall Balls 40 Box Jumps or Step-Ups 30 Dumbbell Shoulder…

A1. Romanian Deadlift @3011; 6-8 reps x 4 sets, rest 45sec A2. Dumbbell Bench Press; 8-10 reps x 4 sets, rest 45sec A3. Side Planks; 30-45sec x 4 sets, rest 45sec B. Five rounds for time of: 20 Double-Unders 15…

A. Every 90sec for 15min (10 sets): 2 Clean Lift-offs (2sec pause at knee) + Power Clean *Build to a tough complex over the course of the 10 sets   B. Three rounds for time of: 400 Meter Run 10…

Tuesday – 8/15/17 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds *OR 3 Rolls to Candlestick + 6 Dips, OR Low Ring Muscle Up Progression x 3-4 reps…