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  Strength/Skill Strength Overhead Squat Every 2:00 x 4 Sets 3 Reps @ 75%+   % of Overhead Squat WOD “Voodoo Magic”   For Time: Every 4:00 x 4 Sets 12 Toe to Bar 12/9 Calorie Row 12 Overhead Squats 43/30kg 10/7 Calorie Echo   Active: Alternating T2B, 34/25 Lifestyle: 12 Kipping Knee Raises 10/8…

Open Gym

  WOD “The Payne Train”   For Time 300 meter Run 5 Rounds of Cindy* 300 meter Run 4 Rounds of Cindy* 300 meter Run 3 Rounds of Cindy* 300 meter Run 2 Rounds of Cindy* 300 meter Run 1 Round of Cindy* 300 meter Run   *1 Round of Cindy consists of 5 Pull-Ups,…

  Strength/Skill Weightlifting Squat Snatch Every 90 seconds x 8 Sets 2 Snatch Pulls, Touch & Go Rest 10 seconds 1 Squat Snatch WOD “Climbing To Freedom”   10:00 AMRAP 12 Wall Balls 9/6 8 Deadlifts 102/70 4 Box Jumps 30/24”   Active: 84.57, 24/20” Lifestyle: 70/48, Bar Hops

  Strength/Skill   WOD “Feel The Fire”     40:00 EMOM minute 1: 15/11 Calorie Echo, 18/15 Calorie Bike Erg, 16/13 Assault Bike minute 2: 10 Strict Press + 10 second Barbell Overhead Hold 34/25 minute 3: 12 Single Dumbbell Step-Overs 22.5/15 24/20” minute 4: 20 GHD Sit-Ups minute 5: Rest   Active: minute 1:…

  Strength/Skill 10-12 Mins- Coach Led RMU Development Or Strict Pull Up Development   WOD “Hide The Anger, Practice Smiling in the Mirror”   For Time: Every 3:00 x 5 Sets 50 Double Unders 8/8 Kettlebell Hang Snatch 24/16 5/4 Ring Muscle Ups   Active: 50 Double Unders 8/8 Kettlebell Hang Snatch 20/12 5 Strict…

  Strength/Skill Strength   Back Squat Every 3:00 x 5 Sets Set 1: 8 @ 65% Set 2: 8 @ 65% Set 3: 6 @ 70% Set 4: 6 @ 75% Set 5: Max Reps @ 80% WOD “Gotham’s Reckoning”   For Max Reps 4 Sets 1:45 AMRAP 5 Shuttle Runs 25ft /7.5 Out and…

  Strength/Skill Primer- 4 Sets @ 2 mins 3 High Hang Muscle Clean 3 Strict Press 3 Hang Power Clean 3 Push Press 3 Clean and Jerks WOD “A Storm is Coming”   For Time: 3 Rounds 18 Toes to Bar 15 Clean & Jerks 61/43   Active: 15 T2B, 52/35 Lifestyle: 15 Kipping Knee…

Open Gym

  WOD PRVN Community Throwdown Workout #4:   For Time: Time Cap: 20:00   21-15-9 Deadlifts 185/125 lbs, 84/ 57kg Box Jump Overs 24/20’’ 7-5-3 Wall Walk to 10’’ inch off Wall   -1:00 Rest-   9-15-21 Deadlift 225/155 lbs, 102/70 kg Box Jump Over Handstand Push-Ups   Active/Lifestyle:   21-15-9 Deadlifts 115/75lb, 52/34kg Box…