WODS

Performance A.  Every two minutes, for 16 minutes (8 sets of): Front Squat x 3-4 reps * Goal is to increase load used last week.   B1. Strict pull-ups @ 4111; 3-4 reps, rest 30sec B2. Dimmel Deadlift; 20 reps,…

Performance A1.  Seated Strict Press; 3-4reps (add 5% to last weeks weight), rest 30sec A2. 90 degree thumbs down Powell Raise; 15-20 reps, rest 30sec A3. Alternating Pistols; 6-8 reps each leg, rest 60sec X 5 sets *Pistol progressions: Single…

Performance In teams of two, complete as many rounds and reps as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/18″) 30 Wall Balls (20/12 lbs.) Team members will alternate tasks, with only one member…

Performance A. Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 50% *Set 2 – 5 reps @ 60% *Set 3 – 3 reps @ 70% *Set 4 – 2 reps @ 80%…

Performance A. Segmented snatch deadlift (2”, Knee, high pocket); 3-4 reps x 5 sets, rest 2min + 3 sets – each for time @80, 90, 100% effort: 21 Row calories 12 Pull-up 21 Ball slams – 50/40# 12 Strict Ring…

Performance A1. Unsupported BB Seated Strict Press; 4-5 reps x 5 sets, rest 60 *sit on a bench without back support and press the barbell from shoulder to overhead A2. 90 degree Powell Raise (thumbs down); 15-20 reps x 5…

Performance A. Every two minutes, for 16 minutes (8 sets of): Front Squat x 3-4 reps   B. Dimmel Deadlift; 3 x 20 reps, rest 90sec *Use no more then 35% of max DL   C. Reverse Grip Inverted BB…

Performance 10min Working on kipping Toes-To-Bar + AMRAP in 3 minutes x 5 sets of: 10 Alt. Dumbbell Snatches 5 Burpee Box Jump-Overs 5 Toes to Bar Rest 3 minutes between sets,   Competition Wod will be posted at gym

Performance A. Every 2min for 10min (5 sets) 1 Snatch +3 OHS   B. Three rounds for time of: 15 Strict Handstand Push-Ups or 15 L-Seated DB Press (tough weight) 20 Alternating Front Racked Reverse Lunges (95/65 lbs) – from…

Performance A.  Tabata *Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are sit-ups, the second 8 are push-ups, and the third 8 intervals are GHD Hip Extensions.  There is…

Performance A. On a continuous clock: Every two minutes, for 10 minutes (5 sets): Back Squat 0min – 5 reps @ 45-55% 2min – 5 reps @ 55-65% 4min – 3 reps @ 65-75% 6min – 2 reps @ 75-85%…

Performance In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300 Meter Row Station 2 – 30/15 Push-Ups Station 3 – 30 Box…

Performance A1. Seated DB Strict Press; 5-6 reps x 5 sets, rest 30 A2. Band Pull-Aparts; 30reps x 5 sets, rest 60 + 3 RFT: 75 Double Unders 50 Air Squats 25 Cal Row   Competition Wod will be posted…

Performance Watch Video! Lydia Valentin 253lb Snatch! And she is Hot! Thank goodness she is not worried about getting to bulky! *Note back position on first pull…Knee’s back…then slight redip sweeping bar into 1 position   A. Overhead Squats @ 32×1;…