WODS

Performance For time: 1000 Meter Row 20 Ground to Overhead (135/95 lbs) (95/65) 30 Dips (advanced use rings) 800 Meter Run 30 Dips 20 Ground to Overhead 1000 Meter Row   Competition Wod will be posted at gym

Performance In teams of two, with only one person working at a time, complete the following: 200 Wall Balls 600 Meter Overhead Carry (45/25 lb plate) 200 Push-Ups 600 Meter Overhead Carry (45/25 lb plate) *During carry, you must perform…

Performance Warm-up BB tricep smash; 30sec x 2 sets BB Trap smash; 30sec x 2 sets Forearm Stretch; 30sec x 2 sets + Hip CrossOver x 5/side Iron Cross x 5/side Wall Squats x 5 3-5 pullups Leg Swings x…

Performance A1. Front Squat @ 31X1; 6 reps x 3 sets, rest 60sec A2. Ring Row @ 2111; 10-12 x 3 sets, rest 60 A3. Double unders; 60sec amrap or practice x 3 sets, rest 60sec *If mobility is solid…

Performance A1. Dumbbell or Barbell Push Press; 6-8 reps x 4 sets, rest 45sec A2. Single Leg Hip Bridge @ 3011; 6-8 leg x 4 sets, rest 45sec A3. Dumbbell Alternating Reverse Lunges; 10/leg x 4 sets, rest 45sec *Anyone…

Performance A1. Strict Pull-Ups @ 21X1; 6-8 reps x 3 sets (use weight if possible), rest 45sec A2. Bottom’s Up Kettlebell Walk; 100′ each arm x 3 sets, rest 45sec A3. Turkish Get-Up; 2/arm x 3 sets, rest 45sec  …

Performance A. EMOM, for 20 minutes (4 sets of each): Minute 1 – 6-8 Deadlifts slow and controlled – no dropping weights or bouncing them Minute 2 – 6-8 L-Seated DB Press @ 20X1 or 4-6 Strict HSPU’s Minute 3…

Performance Five sets of: Against a 3 minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest 3 minutes between sets, and pick up the next set where you…

Performance A1. Good Mornings @ 3011; 8-10reps x 4 sets, rest 45sec A2. Chest supported DB Row (supine) @ 2111; 10-12 reps x 4 sets, rest 45sec A3. FLR on rings; 45 seconds x 4 sets, rest 45sec   B.…

Performance A1. Back Squat @ 30×1; 8-10reps x 4 sets, rest 60 A2. Strict Pull-Ups; 4-6 reps x 4 sets, rest 60 *add as much weight as possible while achieving at least 4 reps A3. Double-Under Practice; 60sec x 4…

Performance A1. Dumbbell or Barbell Push Press; 6-8 reps x 3 sets, rest 45sec A2. Single Leg Hip Bridge @ 2011; 8-10/leg x 3 sets, rest 45sec A3. Partnered Leg Tosses; 15-20 reps x 3 sets, rest 45sec   B.…

Performance A1. Front-Racked Alternating Lunges (from floor); 8-10/leg x 3 sets, rest 60 A2. Turkish Get-Ups; 2-3/arm x 3 sets, rest 60 A3. Reverse Hyper (slow and steady w/ feet spread); 15-20reps (bodyweight) x 3 sets, rest 60   B.…

Performance A1. Bench Press w/ 1sec pause on chest; 6-8 reps x 4 sets, rest 60sec A2. Barbell Rows; 8-10 reps x 4 sets, rest 60 A3. Side Plank leg raises; 15 reps or 45sec hold x 4 sets, rest…

Performance In teams of two, complete as many rounds and reps as possible in 25 minutes of: 50 Wall Balls (20/14 lbs) 50 Power Cleans (95/65 lbs) 50 Burpees 50 Kettlebell Swings (24/16 kg)   Competition Wod will be posted…

Performance A. EMOM, for 16 minutes (4 sets of each): Minute 1 – Overhead Squat @ 3111; 5-6 reps Minute 2 – Banded Hamstring Curls; 30sec Minute 3 – Plank from Elbows; 45 seconds Minute 4 – Reverse Hyper (Bodyweight…

Performance A. Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – Muscle-Up; 3-8 reps *or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111 Station 2 – Arch to Hollow Rolls;…

Performance A1. Deadlift; 4-6 reps x 4 sets, rest 45sec A2. Single-Arm DB Bench Press (only 1 DB); 6-8/arm x 4 sets, rest 45sec A3. Dumbbell Alternating Reverse Lunges; 10/leg x 4 sets, rest 45sec   B. Three rounds for…

Performance A1. Strict Supinated Pull-Ups @ 21X0; x 5 reps x 3 sets, rest 60sec *add weight if possible A2. Side Planks; 30sec/side x 3 sets, rest 60 A3. Double-Unders or Double Under Practice; 60sec x 3 sets, rest 60sec…