WODS

Performance A1. Romanian Deadlift @3011; 6-8 reps x 3 sets, rest 45sec A2. Push-Ups w/ 1sec pause at top; 10-15 reps x 3 sets, rest 45sec *If you can get 15 unbroken pushups then perform AMRAP HSPU’s instead A3. Russian…

Performance 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 (135/95lbs) *Beginners or anyone with mobility restrictions perform Goblet Squats  …

Performance A1. Romanian Deadlift @ 30X1; 6-8 reps x 4 sets, rest 45sec A2. Single Arm DB Shoulder Press; 8-10/arm x 4 sets, rest 45sec A3. Banded Abductions; 15-20/side x 4 sets, rest 45sec A4. Hollow Body Hold; 45-60sec x…

Performance Every 10 minutes, for 40 minutes (4 sets), perform the following for times: 500 Meter Row 400 Meter Run 50/40 Push-Ups   Competition Wod will be posted at gym

Performance A1. Back Squat @ 30X1; 6-8 reps x 4 sets, rest 60 A2. Kettlebell Swings; 15 unbroken reps x 4 sets, rest 60 A3. Supine Chest Supported DB Rows w/ 3sec hold at top; 10-12 reps x 4 sets,…

Performance A1. Bench Press w/ 1sec pause at bottom; 8-10 reps x 4 sets, rest 45sec A2. Strict Pull-Ups @ 21X0; 6-8 reps x 4 sets, rest 45sec A3. Plank from Elbows; 45 seconds x 4 sets, rest 45sec  …

Performance A1. Deadlift @ 31X1; 4-6 reps x 4 sets, rest 45sec A2. Dumbbell Shoulder Press w/ 1sec pause at top; 6-8 reps x 4 sets, rest 45sec A3. Double-Under Practice; 45-60 seconds x 4 sets, rest 45sec   B.…

Performance In teams of four, complete five sets each for max reps/calories of: 60 seconds of Rowing (for calories – keep a running count) 60 seconds of Dumbbell Man-Makers (row left, push-up, row right, squat clean thruster = 1rep) 60…

Performance A. Every 2 minutes, for 20 minutes (5 sets) of: Station 1 – KB Alternating Reverse Lunges x 8-10/leg (build) Station 2 – Seated DB Shoulder Press w/ 1sec pause at top x 8-10   B. Four rounds for…

Performance A. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Ring Rows x 10-12 reps w/ 1sec pause at top Station 2 – Body Weight Jumping Squats x 6-8 reps Station 3 – Side Plank leg…

Performance A. Every 2 minutes, for 32 minutes (4 sets) of: Station 1 – Serrano Squats x 3 reps (3sec pause at 5 different segments) Station 2 – Bar Dips x 45sec Station 3 – BB Rows x 45sec (65/45lbs)…

Performance A1. DB Bench Press; 6-8 reps x 4 sets, rest 5-10sec A2. Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps), rest 2min B. For time: 50/30 Push-Ups 400 Meter Run 30 Russian KBS (53/35) 400 Meter Run 50/30…

Performance A. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Deadlift x 6-8 reps (no dropping bar or bouncing weights) Station 2 – Ring Rows x 10-12 reps with 1sec pause at top Station 3 –…

Performance In teams of two, alternating each movement, complete ten rounds of: 10 Dumbbell Hang “Clusters” 10 Burpees Run 400 Meters *Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs…

Performance A1. Romanian Deadlift @ 3011; 6-8 reps x 3 sets, rest 60sec A2. Turkish Get-Ups; 2/arm x 3 sets, rest 60sec A3. Double-Unders or Du Practice; 60sec x 3 sets, rest 60sec -or – A. Take 15-20 minutes and…

Performance A. Every two minutes, for 6 minutes (3 sets): 20 Dumbbell Walking Lunges *Go heavy! The final steps should not be performed without struggle.   B. On a continuous clock: AMRAP in 5 minutes of: 20 Double-Unders 10 Air…

Performance A1. Supinated Barbell Rows @2111; 8-10 reps x 3 sets, rest 45sec A2. Nose-to-Wall Handstand Hold; 45-60sec x 3 sets, rest 45sec A3. Strict Toes to bar; 6-8 x 3 sets, rest 45sec A4. Side Planks or side plank…

Performance A1. Russian Step-Ups; 10/leg x 4 sets, rest 45sec *Pistol progression style A2. Ring Rows @ 2111; 10-12 x 4 sets, rest 45sec A3. Push-Ups w/ 1sec pause at top; 12-15 reps x 4 sets, rest 45sec -or- (If…