WODS

Performance 15.5 Prep A. 10min T-Spine and OH Mobility B. 4 sets at OPEN pace: Row 10 Cals 3 Thrusters (95/65)(65/45) Rest 2min C. 10min easy on AirDyne or Rower   Competition Wod will be posted at gym

Performance A. Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 1-2 ascents Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time Minutes 5-6 & 11-12: Handstand Hold x 30sec or 10 meters HS…

Performance A. Five sets for max reps of: 30 Seconds of Muscle-Ups/C2B/Pull-Ups/Ring Rows Rest 30 seconds 30 Seconds of Push-Ups (if this is to easy do band resisted Pull-Ups) Rest 30 seconds 30 Seconds of Toes to Bar Rest 30…

Performance A. Take 15 minutes to build to today’s heavy Thruster – from ground   B. EMOM, for 15 minutes (15 sets): 3 Thrusters (135/95) 6 Burpees Over the Barbell *If you fail to complete the round within the minute,…

Performance A. Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – 2 Weighted Pull-Ups + 4 BW Pronated Pull-ups + 6 BW Supinated Pull-Ups *If you’re still working on your first pull-ups, try 2-3 slow negatives…

Performance A. 10min Power Clean Technique Warm-up B1. Power Cleans; 3 reps x 5 sets, rest 10sec *Rx 185/125, Scaled 115/75 B2. Kipping HSPU or Push Press; 3 reps x 5 sets, rest 1min *Scaled 95/65 C. Row; 30sec @…

Performance A.  Every 2 minutes, for 16 minutes (8 sets): Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90%…

Performance A. EMOM x 10min: 2 TnG Snatches *Build as you go   B. Perform in teams of two as quickly as possible. As soon as the Concept 2 or AirDyne is available, the next person may start rowing. Goal…

Performance A. In Teams of 2 *P1 completes 1 complete round then P2 completes 1 complete round AMRAP in 6min: 4 Burpees Box Jump Overs, 24/20 4 Double KB Thrusters, (50-arm for men/35-arm for women) + 4min rest + AMRAP…

Performance A. EMOM x 12 min (6 sets each); Even Min: 7 Push Press (115/75) Odd min: 7 Deadlifts (165/115)   B. For time: 40 Situps 400-Meter Run 40 Burpees 400-Meter Run 40 Air Squats   Competition Wod will be…

Performance A. 10-15 min Lower body mobility (15.3 specific) B. Single Unders :30sec/work :30sec/Rest x 5 sets + Double Unders :30sec/work :30sec/Rest x 5sets   C. EMOM x 4min 8 unbroken wall balls   D. Row 45sec @ 90% Effort…

Performance A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85%…

Performance A1. Bent-Over Barbell Row @ 2111; 8 reps x 4 sets, rest 45sec A2. Weighted Pull-Ups @10×1; 6 reps x 4 sets, rest 45sec A3. GHD HIP Ext @ 3011; 8 reps x 4 sets, rest 45sec + For…

Performance A. Every two minutes, for 16 minutes (8 sets of): Front Squat x 3 reps *Build over the course of the eight sets to today’s heaviest triple.   B. Three rounds for time of: Run 400 Meters or Row…

Performance A. Single Arm DB Shoulder Press; 8-10/arm x 4 sets, rest 2min *Build and try and go as heavy as possible without leaning over excessively B1. Ring Rows @ 21×1; 6-8 x 3 sets, rest 30sec B2. Seated Bent…

Performance A. 10min Upper Extremity Mobility B. Overhead Squats @ 5020, 3 easy reps x 4 sets, 90 sec C1. 1 Power Snatch + 5 OHS (95/65)(65/45), rest 10 sec C2. 6 C2B Pull-ups, rest 1min x 3 sets +…

Performance A. Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible: Row 800 Meters 15 Strict Handstand Push-Ups 15 Strict Pull-Ups 15 Strict Ring Dips   B1. DB Row @4111; 6-8 x 4 sets,…