WODS

Performance Warm Up In teams of 5 10 minutes max distance row, switching every 20 strokes (All monitors set to 10min) + Hip Crossover x 10/side Iron Cross x 10/side Rollover to V-Sit x 10 Straight leg Raise x 10/leg…

Performance A. Three rounds of: Serrano Back Squat x 3 reps – Rest 60 seconds Dumbbell Bench Press x 8 reps (1sec pause at top) – Rest 60 seconds V-Ups x 20 reps – Rest 60 seconds   Choose an…

Performance A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Roll to Candlestick x 10 reps or Roll to Pistol Station 2 – 5-second Eccentric Descent HSPU’s or 30 seconds for Max Reps of Strict…

Performance A1. Box Step-Ups; 8/leg x 4 sets, rest 60sec *rest 30 seconds between legs A2. Single-Arm Dumbbell Row; 6-8/arm, rest 60sec A3. Banded Face pulls; 20 reps, rest 60sec   B. Complete as many rounds and reps as possible in…

Performance Choose an option below: A1. Single-Leg Deadlift w/ barbell (inverted hamstring); 8/leg x 3 sets, rest 45sec A2. Russian Kettlebell Swings; 15 reps, rest 45sec A3. Bottom’s Up Kettlebell Walk; 75’/arm, rest 45sec -Or- A4. Every two minutes, for…

Performance A. Every 3 minutes, for 15 minutes (5 sets): Strict Overhead Press x 4-6 reps (beginners perform 8-10 reps) *Use heavy dumbbells or a barbell. **Use the remainder of your three minutes to work on calf and/or hip flexor…

Performance For time: Run 800 Meters + Three rounds of: 4 Muscle-Ups (or 8 Ring Dips) 8 Strict Handstand Push-Ups (or L-Seated DB Presses) 16 Kettlebell Swings (24/16 kg) + Run 800 Meters + Three rounds of: 15 Pull-Ups 30…

Performance A1. Front Squat; 6 reps x 5 sets, rest 45sec A2. L-Seated Dumbbell Press @2011; 8 reps x 5 sets, rest 45sec   B1. Five rounds for time of: 6 Strict Pull-Ups 8 Burpees 12 Wall Balls   -or-…

Performance A. Every minute, on the minute, for 15 minutes: Minute 1 – 40 Double-Unders or 35sec of DU practice Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups Minute 3 – 3-4 Wall Walks or 30sec static hold of choice…

Performance A. Every two minutes, for 20 minutes (10 sets): mid-thigh Hang Power Snatch + Power Snatch + Overhead Squat   B. Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (135/95 lbs) 10…

Performance A. Every two minutes, for 20 minutes (5 sets of each): Interval 1 – Alternating Reverse Lunges with DB’s x 20 reps Interval 2 – Seated on floor with legs spread like a V – 1arm shoulder press with…

Performance A1. Front-Foot Elevated Split Squat; 6-8/leg x 4 sets, rest 60sec A2. Side Plank; 30-45sec x 4 sets, rest 60sec A3. Ring Push-Ups; 8-10 reps x 4 sets, rest 60sec *Front foot is placed on 4-6” riser and 6-8…

Lets dedicate this one to Apache! He is not doing well and i will be in Columbus Pet Hospital with him all weekend. Let’s all hope he will be making the trip back to Cincinnati with me. He is the…

Performance A. Every 5 minutes, for 30 minutes (6 sets): Row 500/425 Meters 5 Thrusters (115/75 lbs) 10 Burpees Over the Barbell *You may scale the load of thrusters but do not scale volume of anything. Use empty barbell if…

Performance A. EMOM, for 15 minutes: Minute 1 – Wall Walk x 2-3 reps Minute 2 – Bent Over Barbell Rows @2011 x 10 reps Minute 3 – Ring Dips @2011 x 10-12 reps   B. In teams of 3,…

Performance A1. Back Squat @3011; 10 reps x 3 sets, rest 1min A2. Dumbbell Bench Press; 10 reps, rest 1min A3. V-Ups; 20 reps, rest 1min   Choose an option below: B1. For time: Run 800 Meters + Five rounds…

Performance A1. Single-Leg Deadlift @3011; 6-8/leg x 3 sets, rest 1min *Use barbell or DB’s A2. Nose-to-Wall Handstand Hold; 45-60 seconds, rest 1min A3. Ring Row @2111; 10-12, rest 1min   B. Complete as many rounds and reps as possible…

No regular classes on Saturday. There will be Open Gym times from 9am-10:30am Here is the updated Heat time for Brittany. You can live stream at   Friday (27th) Event 1: Heat 3 – 12:55pm Event 2: Heat 3…