WODS

In teams of two, alternating complete rounds, complete as many rounds as possible in 20 minutes of: 6 Alternating DB or KB Snatch (Choose challenging load) 10 Burpees 20 Wall Balls (20/14 lbs)

A. Every 2 minutes, for 24 minutes (6 sets of each): Station 1 – Hang Power Clean + Power Clean + Clean (build to today’s heavy!) Station 2 – Dips @2111 x 10-15 reps   B. For time: Row 1000…

A. EMOM, for 15 minutes: Minute 1 – 2 Turkish Get-Ups each arm Minute 2 – Inverted Hamstring x 6 reps each leg @ 2011 Minute 3 – 10-12 Toes to Bar   B. Three sets for max calories/reps of:…

A1. Deadlift; 4-6 reps x 4 sets, rest 45sec A2. Single-Arm Dumbbell Bench Press; 6-8/arm x 4 sets, rest 45sec A3. DB or KB Alternating Reverse Lunges; 10leg x 4 sets, rest 45sec   B. Three rounds for time of:…

Warm-Up Band-Assisted Upper Anterior Chain Opener x 90sec Prone Pectoral Stretch x 90sec each arm Single-Arm Hang from Bar x 30 seconds each arm + 10-12 Freestanding Kick-Ups to Handstand with Max Hold (hold for as long as possible without…

A. Every 90sec, for 4:30min (3 sets): OHS @ 33X1 x 3 reps (BB taken from ground) + EMOM , for 3min (3 sets): Hang Muscle Snatch x 3 reps (Keep the barbell close and be quick and aggressive in…

For max reps: 60 Seconds Pull-Ups or Rope Climbs -Rest 2 minutes 60 Seconds of Double-Unders -Rest 2 minutes 60 Seconds of Strict Handstand Push-Ups or Regular Push-ups (perfect!, no thighs touching ground) -Rest 2 minutes 60 Seconds of MB Squat…

A. Every 3 minutes, for 12 minutes (4 sets): 20 Walking Lunges with DB’s or KB’s *Go as heavy as possible each set.   B1. Single-Arm DB/KB Row; 8-10/side x 3 sets, rest 60sec B2. Single-Leg Glute Bridges; 10/side immediately…

A1. Bench Press @20X1; 8-10 reps x 4 sets, rest 60 A2. Single Arm DB Row; 8-10/arm reps x 4 sets, rest 60sec A3. Hollow Body Hold; 45-60 seconds x 4 sets, rest 60sec   B. For time: Buy In:…

A1. Deadlift; 6-8 reps x 4 sets, rest 60 A2. Wall Climbs; 3-5 reps x 4 sets, rest 60sec -or- HSPU’s; 8-10 consecutive or accumulated in 2-3 sets A3. Double-Under Practice; 60 seconds x 4 sets, rest 60sec   Choose…

A. Every 90sec, for 13:30 (3 sets of each): Station 1 – Arch to Hollow Rolls x 20 reps *Alternate a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor Station 2…

A. Every two minutes, for 16 minutes (8 sets): Clean Lift Off (2sec pause) + Hang Clean + Clean *Build to today’s heavy.   B1. Back Squat W/ 2sec pause; 4-5 reps x 4 sets, rest 60 B2. Pull-Ups @…

In Teams of 4… For Time: Teammate #1 will row for 2 Minutes While Teammate #1 is rowing, the other 3 teammates are completing the following chipper with one person working at a time breaking up the reps however they…

A. Every 90sec, for 4:30min (3 sets): OHS @ 33X1 x 3 reps (BB taken from ground) + Every 90sec, for 4:30min (3 sets): Hang Muscle Snatch x 3 reps (Keep the barbell close and be quick and aggressive in…

Thursday – 8/4/16 A. Every 90sec, for 18 minutes (3 sets each): Station 1: DB Floor press x 10-12 reps Station 2: Chest supported DB/KB Rows (2sec pause at top) x 8-10 reps Station 3: Perfect Pushups x 10-12 reps…

A. Every 3min x 12min (4 sets), perform… Back Squats (2sec pause at bottom) x 4-5 reps   B1. Banded Good Morning; 20 reps x 3 sets, rest 45sec B2. Bodyweight Reverse Hyper; 10-15 reps x 3 sets, rest 45sec  …

A. Warm-Up I. Banded Lat Stretch x 1 Minute each arm Banded Pull Aparts x 20reps + Banded Pass Throughs x 20reps Prone Pectoral Stretch x 1 minutes each arm   II. Accumulate 10-15 Freestanding Kick-Ups to Handstand (hold for 1…

A. Every two minutes, for 16 minutes (8 sets): Clean Grip Lift Off + Hang Power Clean + Power Clean + Front Squat *Build to a tough complex   B. In teams of Three, perform 4 complete rounds each, advancing…