Uncategorized

  Strength/Skill Take 10:00 minutes to Establish 3RM Hang Power Snatch   Start @ 70% and increase to a Heavy 3 Rep for the day WOD “Smoke”   3 Sets 4:00 AMRAP Cal Echo 9 Power Snatch 43/30kg 7 Hang Power Snatch – Max Calorie Row Rest 2:00 b/t sets   Cal Echo / (Assault)…

  Strength/Skill 8:00 EMOM 25ft (7.5m) Handstand Walk Or 2-3 Wall Walks WOD “Kitana”   Every 5:00 x 4 Sets 400m Run 21 Pull-Ups 12 Handstand Push-Ups   Active: 15 Pull-Ups 9 Handstand Push-Ups 2’’ Rise Lifestyle: 21 Ring Rows 12 Dual Dumbbell Push Press 25/15lb, 12/7kg

  Strength/Skill Back Squat Every 3:00 x 4 Sets 3 Reps @ 80%+ Rest 15-20 seconds 3 Seated Box Jumps to High Box WOD “Kano”   Time Cap: 15:00 4 Rounds for Time 12 Wall Balls 9/6kg 15 Burpee Box Jump Overs 24/20’’ 12 Wall Balls 60 Double Unders   Active: 9 Wall Balls 12…

  Strength/Skill   WOD “Goro”   20:00 EMOM minute 1: 10-8-6-4-2 Bench Press minute 2: 15-20 GHD Sit-Ups minute 3: 100ft (30m) Farmers Carry 32/24kg minute 4: Rest   Bench Loading: Set 1: @ 65% Set 2: @ 70% Set 3: @ 75% Set 4: @ 80% Set 5: @ 85%   Active: 15-20 Weighted…

Open Gym

  WOD ‘Tommy V’   For Time 21 Thrusters (52/34) 12 Rope Climbs 15 Thrusters 9 Rope Climbs 9 Thrusters 6 Rope Climbs   Active: 43/30 Lifestyle: 30/20, lay to stand climbs

  Strength/Skill Segmented Deadlift Every 2:30 x 4 Sets 3 Reps @ 70%+ 3 Seated Vertical Jumps WOD “Thor”   For Time: 17 min cap 35 Pull-Ups 30 Deadlifts 25 Box Jumps 30 Pull-Ups 25 Deadlifts 20 Box Jumps   Starting @ 1:30, Perform 5 Bar Facing Burpees Until Completion   Barbell: 225/155lb, 102/70kg Box:…

  Strength/Skill WOD “Odin”   For Time: Every 10:00 x 3 Sets 3 Rounds for Time 12/9 Calorie Echo Bike (14/10 Calorie Assault Bike or 15/12 Bike Erg) 15-12-9 Overhead Squats 200m Run   Barbell: 95/65lbs (43/29.5kg)   Active: For Time: Every 10:00 x 3 Sets 3 Rounds for Time 10/7 Calorie Echo or 12/9…

  Strength/Skill Push Press Every 2:00 x 5 Sets 7 Reps @ 70%   % Based on 1RM Push Press. WOD “Loki”   3 Rounds for Time 10 min cap 30/20 Push-Ups 25 American Kettlebell Swings   Load: 53/35lb, 24/16kg   Active: 3 Rounds for Time 25/18 Push-Ups 25 American Kettlebell Swings   Load: 44/26kg,…

  Strength/Skill Every 90 seconds x 6 Sets 2 Hang Power Cleans Set 1: 75% Set 2: 75% Set 3: 80% Set 4: 80% Set 5: 85% Set 6: 85% WOD “Mjollnir”   14:00 AMRAP 10 Power Clean 15 Toes to Bar 50 Double Unders   Barbell: 155/105lbs (70/48kg)   Active: For Reps: 14:00 AMRAP…