WODS

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Box Jumps – step down 5 Pull-Ups   Station 2- 10 Burpees 5 MB ground…

In honor of Veteran’s Day…   Hero WOD – “Hansen” 5 rounds for time 30 KB Swings (70/53)) 30 Burpees 30 Sit Ups   Scaled version: 5 rounds for time 15 KB Swings (70/53)) 15 Burpees 15 Sit Ups  …

A. Four sets of: Tempo Front Squats x 6 reps @ 31X1 – Rest 3 minutes *All four sets should be heavy, working sets.   B1. Banded Gd mornings; 25 reps x 2 sets, rest 30sec B2. Single Leg Glute…

A. Every 2 minutes, for 18 minutes: Station 1: 3 Rolls to Candlestick + 6-8 Ring or Bar Dips Station 2: 45-60 second Handstand Hold Station 3: Hollow Rock x 45sec or L-Sit Hold x 45 seconds accumulated time  …

A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – HSPU’s x 8 reps or L-Seated Dumbbell Press x 8 reps @ 2111 Station 2 – Supinated-Grip Barbell Row x 6-8 reps @ 2111 Station 3…

A. Every 2 minutes, for 20 minutes (10 sets): Power Clean Cluster x 1.1 *Build to today’s heavy over the course of the ten sets)   B. In teams of two, alternate whole rounds to complete four each of: 3…

Partners alternate whole rounds for time and complete five rounds each of: Row 250 Meters KB or DB Single-Arm Push Press x 5/arm Goblet Squats x 10 reps (same KB or DB as above) Run 300 Meters

A1.Front Squat w/ pause; 2-3 reps x 4 sets, rest 45sec A2. Single-Arm Trap 3 Raise; 8-10/arm x 4 sets, rest 45sec A3. Double-Under Practice; 60 seconds x 4 sets, rest 45sec   B. In teams of two, alternate every…

A. Every 90sec , x (4 sets of each): Station 1 – Shoulder Press x 6-8 reps @ 20X1 Station 2 – Side Plank x 30 seconds each side Station 3 –  DB Row x 6-8/side   Choose an Option…

A. Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Power Clean Cluster x 1.1.1.1 Station 2 – Weighted Pull-Ups (any grip) x 2-3 reps @ 21X0   Choose an Option Below: B1. Three rounds for…

A. Every 3 minutes, for 15 minutes (5 sets): 20 Dumbbell Walking Lunges (Build to heavy set) 15-20 Dips   Choose an option below: B1. In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each)…

A1. Bench Press w/ pause; build to a tough 2 reps x 5 sets, rest 45sec A2. DB Row; 6-8/arm x 5 sets, rest 45sec A3. 15 Straight leg raises + 30sec Plank from Elbows x 5 sets, rest 45sec…

A1. Front Squat w/ 2sec pause; 3-4 reps x 4 sets, rest 45 A2. L-Seated Banded Row w/ pause; 12-15 reps x 4 sets, rest 45sec A3. Double-Under Practice; 60 seconds x 4 sets, rest 45sec   B1. Banded Oblique…

A. Every 2 minutes, for 18 minutes: Station 1: Turkish Get-Ups x 2 reps each arm Station 2: DB Bench Press x 15-20 reps Station 3: L-Sit Hold x 45 seconds accumulated time   B. Against a two-minute running clock,…

A. Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift   B1. Bulgarian Split Squats; 6-8/leg x 4 sets, rest 45sec B2. Ab-Wheel or Barbell Rollouts @3030; 8-10 reps x 4 sets, rest 45sec B3. Side…

2 Versions of the Workout today, First is a solo version and Second is a team version, A1. For time: Run 1 Mile 25 Burpee Box Jumps (24″/20″) 25 Strict Pull-Ups 25 Thrusters (95/65 lbs) 25 Strict Knees To Elbows 25…

A1. Push Press; 8-10 reps x 5 sets, rest 45sec A2. COVP Supinated Hold; 15-30 seconds (weighted so that 20-30 seconds is a challenge) x 5 sets, rest 45sec *You may also perform 4-6 weighted pull-ups A3. Russian Step-Ups with…