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    WOD Each Round For Time:   “Blessed In The Morning, Cursed in the Afternoon”   Every 2:00 x 4 Sets 12/9 Calorie Echo Bike 9 Line Facing Burpees Rest 2:00   Every 2:00 x 4 Sets 48 Double Unders 12 Toe to Bar Rest 2:00   Every 2:00 x 4 Sets 12/9 Calorie…

  Strength   Primer : 4 sets at 1:30 2 sets High Hang (Hip), Hang (Knee), Low Hang (Below Knee) – Clean High Pull – Muscle Clean – Power Clean   Then add loads, bar should be off the floor now   2 sets Complex – Clean Lift Off to Knee – Slow Clean Pull…

  WOD   For Time:   “Jackie”   For Time: 1000m Row 50 Thrusters 30 Pull-Ups   Barbell: 20/15kg   Lifestyle- 800m Row 40 Thrusters 20/15kg 20 Jumping Pull-Ups   This workout is a mid-cycle test for us with the objective of really selling out and going for this one. Strength For Load    …

    OPEN GYM    

    Partner WOD   20:00 AMRAP 3 Person Teams   Skadoosh!”   3k Bike (Echo / Assault / Bike Erg) 15 Ring Muscle-Up 15 Burpee Box Jump Overs 24/20”   Active: 3k Bike (Echo / Assault / Bike Erg) 15 Strict Pull-Ups 15 Strict Ring Dips 15 Burpee Box Jump Overs 24/20”   Lifestyle:…

    Strength   For Time 25 min CAP:   “Mantis”   3 Rounds for Time 500m Row 10 Power Snatch 61/43 400m Run 10 Power Cleans   Active: 53/30   Lifestyle: 350m Row 10 Hang Power Snatch 20/15 300m Run 10 Hang Power Cleans     This will take pacing and strategy today in…

  WOD   16:00 EMOM   “Tai Lung”   1: 50ft (15m) Dual KB or DB FR  Walking Lunge 24/16, 22.5/15 2: 15 GHD Sit-Ups 3: 20 Wall Balls 9/6 4: Rest Active: 16/12, 15/12.5 Lifestyle- 7/5   The workout today is meant to be a flow and specific targeted leg endurance day. Accessory Work…

  Strength   Power Clean and Jerk   Complex For Load: Every 2:30 x 4 Sets 3 Power Cleans + 2 Push Jerks + 1 Split Jerks   *Unbroken Complex   This complex is meant to be done unbroken as 3 touch and go cleans into 2 Push Jerks and finishing off with 1 split…

  WOD   Every 3:00 x 6 Sets   “Wuxi Finger Hold”   14/11 Calorie Row 14 Dumbbell Snatch 22.5/15 100ft (30m) Dual Kettlebell 32/24 Farmers Carry   Active: 15/12.5, 24/16 Lifestyle: Hang Snatch 12.5/7, 20/12   This workout focuses on dynamic hip hinging and grip overload. It’s normal to experience some fatigue today, as…

    WOD For Time:   “The Dragon Warrior”   Intervals- 21 min CAP 5:00/4:00/3:00 Work 12/9 Calorie Echo Bike 15 Box Jumps 24/20” 18 Toe to Bar -Max Thrusters 34/25 -2:00 rest b/t sets- *Continue until 75 Thrusters are Complete   If not completed in the 3:00 round, the athletes will then move back…