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Wednesday
Strength/Skill WOD “Shooter” 20:00 EMOM min 1: 5 Bench Press min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges min 3: 15 GHD Sit-Ups min 4: 20 Renegade Rows 22.5/15 min 5: Rest Minute Bench @ 90% of 5RM From Last Week Active: 15/12.5, 20 V-Ups…
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Strength/Skill 10 Mins Chest to Bar Progression Butterfly Chest to Bar WOD “Just Tap It In” 4 Sets 3:00 On/1:00 Off 15/12 Calorie Row 15 Chest to Bar Pull-Ups 15 Box Jumps 24/20 *Pick up where you left off each round. Score = rounds + reps Active: 10 Chest to Bar or…
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Strength/Skill Take 15:00 to Establish 3RM Deadlift WOD “Happy” 4 Rounds for Time 72 Double Unders 18 Deadlifts 61/43 12 Shoulder to Overhead Active: 36 DU, 43/30 Lifestyle: 90 SU, 20/15
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Open Gym
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WOD “Kalsu” For Time 100 Thrusters (61/43) 5 Burpees to start and at the top of every minute Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 5 burpees. Repeat each minute until 100 total thrusters…
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Strength/Skill WOD “What Happened” Alternating Full Rounds with Partner For Time 12 Rounds 3 Wall Walks 5 Bar Muscle-Ups 9/7 Calorie Echo Bike *Bike Alternatives: 12/9 Calorie Bike Erg or Assault Bike Active: Alternating Full Rounds with Partner For Time 12 Rounds 3 Wall Walks 5 Burpee Pull-Ups 9/7 Calorie…
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Strength/Skill 8:00 EMOM 1 Power Snatch + 1 Overhead Squat Perform @ 70%+ WOD “Saw Red” 20:00 AMRAP 400m Run 10 Overhead Squats 61/43 -Unbroken Set of Toe to Bar Score = Run + Overhead Squat + Toe to Bar Reps Each Run = 10 Reps Active: 400m Run 10 Overhead…
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Strength/Skill WOD “Boss D.J.” For Time: 30 Deadlifts 102/70 20 Handstand Push-Ups 100 Double Unders 25 Deadlifts 25 Handstand Push-Ups 100 Double Unders 20 Deadlifts 30 Handstand Push-Ups 100 Double Unders Active: 10/15/20 HSPU, 84/57 Lifestyle: 30 Deadlifts 10 Box Pike Handstand Push-Ups 150 Single Unders 25 Deadlifts 15 Box…
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Strength/Skill Every 3:00 x 4 Sets 3 Back Squat- Building to a New 3RM WOD “Bad Fish” 2:00 AMRAP / 1:00 Rest 8 Goblet Squats 32/24 12 Wall Balls 9/6 – Max Calorie Row *Continue Until 75/60 Calories Active: 24/16 Lifestyle: 20/10, 6/4
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Strength/Skill Every 3:00 x 4 Sets 5 Bench Press- Building to a New 5RM WOD “Santeria” 12:00 AMRAP 3-6-9-12… Strict Pull-Ups 6-12-18-24…Push-Ups 6 Shuttle Runs, 25ft/7.5m Down & Back = 1 Active: 2-4-6-8-10… Strict Pull-Ups 4-8-12-16-20…Push-Ups Lifestyle: 2-4-6-8-10… Banded Strict Pull-Ups 4-8-12-16-20.. Elevated Push-Ups
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