WODS

In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 25 minutes of: 100 Double-Unders 80 Kettlebell Swings 60 Wall Balls 40 Burpees 20 Toes to Bar *Partners can…

A. Deadlift x 15 reps , Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps or L-Seated DB Press x 10-15reps -Rest 2 minutes Deadlift x 10 reps, Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps -Rest 2 minutes…

AMRAP in 7 minutes of: Row 250 Meters 10 Heavy MB (or sandbag) Ground to Shoulder -Rest 7 minutes AMRAP in 7 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups -Rest 7 minutes AMRAP in 7 minutes of: 20 Box Jumps (24″/20″)…

A1. Back Squat (1sec pause at bottom); 3-5 reps x 5 sets, rest 60sec A2. Single-Arm Dumbbell Row; 8-10/arm x 5 sets, rest 60sec   B. Complete as many rounds and reps as possible in 10 minutes of: Deadlift x…

A1. Chest supported DB Row @2111; 10-12 reps x 3 sets, rest 45sec A2. Hollow Rock (or Hold); 30 seconds x 3 sets, rest 45sec A3. Farmer’s Walk; 100 Meters x 3 sets, rest 45sec A4. Side Plank Hold; 45…

A1. Seesaw Press (KB’s or DB’s); 8-10/arm x 4 sets, rest 30sec A2. Dumbbell or KB Walking Lunge; 20 steps x 4 sets, rest 30sec A3. Turkish Get-Up; 2/arm x 4 sets, rest 30sec A4. Prone Plank Hold; 45-60 seconds…

In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of: 9 Burpee Box Jump-Overs (24″/20″) 9 Front Squats (155/105 lbs) *Goblet Squats for Drop-ins and beginners

A1. Back Squat w/ 1sec pause at bottom; 8-10 (these should suck if you follow tempo) x 3 sets, rest 60sec A2. Kettlebell Swings; 20 unbroken reps x 3 sets, rest 60sec A3. Ring Rows @2111; 10-12 reps x 3…

Perform in teams of two with P2 going immediately after P1 finishes his/her situps. Every 10 minutes, for 40 minutes (4 sets), perform the following for times: 500 Meter Row or 800m Bike 400 Meter Run 50 Abmat Situps

A1. Bench Press; 5-4-3-1-1, rest 45-60sec (building to tough single) A2. Weighted Strict Supinated Pull-Ups; 3-2-1-1-1, rest 45-60sec (building to tough single) *If you can not do a pull-up you choose between assisted strict pullups both with bands or partner…

A1. Deadlift @31X1; 3-4 reps x 4 sets, rest 45 A2. Seated Dumbbell Shoulder Press @2011; 6-8 reps x 4 sets, rest 45sec A3. Double-Under Practice; 45-60 seconds x 4 sets, rest 45sec   B. Three sets for times of:…

In teams of four, complete five sets for max reps/calories of: 60 seconds of Rowing Or AirDyne (for calories) 60 seconds of Dumbbell Man-Makers (row left/push-up/row right/Power Clean/Squat/Press 60 seconds of Barbell Thrusters (75/55 lbs) -Rest 60 seconds Teams get…

A. All on a continuous clock… Every 90sec, for 4:30 minutes (3 sets): High Hang Power Snatch + OHS *Light Weight *Build over the course of the four sets to Light + Every 90sec, for 4:30 minutes (3 sets): Above…

A. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Bent-Over Barbell Rows x 6-8 reps @ 2111 Station 2 – Jumping Squats x 6-8 reps Station 3 – Side Planks x 30 seconds each side  …

A. Take 15 minutes to build to a tough 3 reps on Back Squat *we will be testing a 1 rep next week so don’t go to failure today   B1. Single Leg Glute Bridge + Double Leg Glute Bridge…

A. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Deadlift x 4-6 reps @ 30X1 Station 2 – Ring Rows x 10-12 reps @ 2111 Station 3 – 45-60 seconds of Double-Unders or Double-Under Practice  …

A. Every four minutes, for 16 minutes (4 sets) of: Bench Press x 6-8 reps Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)   B. For time: 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run…