Warm Up Strength Component 5,5,3,3,1,1 Snatch WOD: 2 person team wod One member of the team is holding (2) 53lb KB in the rack position while the other member of the team Rows the prescribed distance and then they switch positions and repeat. There is a 5 burpee penalty for every time the KB come […]
Warm Up Strength Component: 5,5,3,3,1,1 Push Press 12 min AMRAP 10 Pull Ups 8 Thrusters 95/65# 6 KB Snatch (3 each arm) 53/35# 4 Deadlift 255/165# Core: 100 Russian Twists 20/15# slam ball
Warm Up Strength Component: 5×5 OHS Wod: Reps of 21,15,9 HSPU Box Jump 24/18 Power Snatch 75/55# Core: 100 ab mat sit ups
Warm Up Strength Component: 5,5,3,3,1,1 Shoulder Press Wod: 10,9,8,7,6,5,4,3,2,1 reps for time Thrusters 95/65 GHD Sit-ups Goblet Squat 53/35 Burpees Deadlift 135/95 Ring Push-ups Note: Goblet squat is done by grabbing a KB by the handle on both sides, holding it against your chest and squatting down with it.
Warm-Up Strength Component: 5,5,3,3,1,1 Deadlift Wod: 30 burpees immediately followed by: 3 Rounds for time 15 Box Jumps 24/18 10 KB Swings 80/70/53/35# 5 Chest to Bar Pull ups Core: 40 GHD Sit Ups
Warm Up Strength Component:5×5 Snatch Balance Wod: 2 Rounds for time 20 Burpee Ball slams 20/15 20 Sit ups 20 Jumping Squats 45# barbell 20 Ring Body Rows 20 Push Ups 20 Cal on Rower Core: 3 x max time Static leg lift 6″ off ground
Warm Up Strength Component: 5,5,3,3,1,1 Bench Press Wod: Five rounds for time of: 135 pound Deadlift x 15 reps 135 pound Hang power clean x 12 reps 135 pound Front Squat x 9 reps 135 pound Push Jerk x 6 reps Core: 50 toes to bar
Warm Up Strength Component: 5×5 Weighted Pull up Wod: 30 Box Jump 24/18 immediately followed by: 3 rounds for time 10 Back Squat 185/135# 20 push ups (games standard) 10 KB swings 70/53/35# 20 Double Unders Core: 100 Ab mat sit ups
Warm Up Strength Component: 5×5 Snatch balance Wod: 50 walking lunge with plate overhead 45/25 Row 200m 40 Push ups Row 200m 30 air Squats Row 200m 20 Ring Dips Row 200m 10 Pistols (5 each leg) Row 200m Core: 40 GHD sit ups
Warm up: 500m row, leg swing front to back and side to side 10 each way each leg, 10 toe touches, 10 shoulder dislocates, 3 min Squat hold Wod: “12 Days of Christmas” 1 Deadlift 75% of 1RM 2 HSPU, 1 Deadlift 75% of 1RM 3 Pull ups, 2 HSPU, 1 Deadlift 75% of 1RM […]