WODS

Performance A. Every 4 minutes, for 20 minutes (5 sets): Back Squat @ 20X2 *Set 1 – 5 reps @ 60% *Set 2 – 4 reps @ 70% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps…

Performance In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Run (alternating 400 meters) immediately followed by… 20 rounds of… 4 Strict Supinated Pull-Ups 8 Dips (Rings, bars, or…

Performance A. Walking DB Lunges; 20 steps x 4 sets, rest 60 *NOTE – If this is easy, you’re not working with heavy enough weights. Make each set very challenging. B1. Sumo Stance Stiff legged Dl; 10 tough reps x…

Performance A. 10min gd Thorough BB warm-up provided by coach + Every 2 minutes, for 20 minutes (10 sets): 3 Snatch Grip Lift Offs + Snatch *Build in loads over the course of the 10 sets from approximately 60-90% of…

Performance A1. Weighted Pull-Up; 2-3 reps x 5 sets, rest 1min A2. FLR on Rings; 60-90 seconds x 5 sets, rest 1min B1. GHD Hip Extensions (2sec hold at top); 10 reps x 3 sets, rest 60 B2. Banded W’s…

Performance A. Every 3 minutes, for 15 minutes (5 sets): Bench Press; 3-5 reps, rest 10sec Unbroken Heavy Kettlebell Swings, 15-20 reps   B1. Rolling DB Extensions; 10-12 x 3 sets, rest 30 B2. KB Side bends; 15/side x 3…

Performance A1. Front Squat; 2-4 reps x 5 sets, rest 20sec A2. Pull-ups; 10-15 reps as quickly as possible x 5 sets, rest 2-3min *If you hit high end range of FS then you increase weight…if not then you stay…

Performance “7/4/1776″ In Teams of two, with only 1 person working at a time, complete 7 Rounds of: 4 Power Cleans (135/95) 17 Push-ups then immediately after the 7 rounds do, 76 Wall Balls 239 Single Unders (guess what the…

Performance Warm-Up In teams of two @ 80% effort (P1 completes full round while P2 rest and vice versa) 3rnds: Row 250m + 16 total DB Step Ups (30/15lbs per hand)   A. EMOM x 8min; Deadlift x 3 reps…

We will have normal classes Friday July 3rd. Saturday July 4th we will only be having a 9am class…no 10am class. Performance A1. Standing banded T’s; 10 x 3 sets, rest 30 A2. Standing banded W’s; 10 x 3 sets,…

Performance 3rnds, superset: A1. Shoulder dislocates, 3 x 10 A2. Hollow Rocks, 3 x 10 A3. Arch Rocks, 3 x 10 A4. Basic kips, 3 x 8   B. Every 8 minutes, for 40 minutes (5 sets) of: Run 800…

Performance A. Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – Bulgarian Split Squat @ 3111; 6/leg Station 2 – Strict Handstand Push-Ups or L-Seated DB Press @2111; 10-12 reps Station 3 – Ring Row…

Performance A. Every two minutes, for 20 minutes (5 sets of each): Interval 1 – 4-6 Deadlifts Interval 2 – 8-10 BB Bench Press *If you hit the high rep range build in weight. If you do not then stick…

Performance Every Minute on the Minute x 12min (4 sets): Min 1: 2-3 Wall Walks Min 2: 30 second Plank Hold on elbows Min 3: 30 Double unders + 10min rest + “Tabata Something Else” Pull-Ups Pushups Situps Squats *Complete…

Performance A. Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 10 Overhead Squats (135/95 lbs) 10 Pull-Ups (chest to bar for an extra challenge) 10 Box Jump-Overs (24″/20″) *if overhead squat mobility is not there perform front…

Performance A1. DB Seated Overhead Press @2011; 10-12 reps x 4 sets, rest 45 A2. Strict Supinated Pull-Ups; 8-10 reps x 4 sets, rest 45 A3. Bent-Over Barbell Rows; 6-8 reps x 4 sets, rest 45sec A4. Band Pull-Aparts; 30…