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  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…

  Strength/Skill   WOD PRVN Community Throwdown Workout Workout #3A: 9:00 AMRAP: 3* Toes to Bar 6 Lateral Burpees Over the Barbell 9 Thrusters Barbell: 95 lb/65 lb, 43 kg/30 kg *Every round, the number of Toes to Bar increases by 3 reps. (Round 1: 3 TTB, Round 2: 6 TTB, Round 3: 9 TTB,…

Strength/Skill Gymnastic Development WOD Conditioning   “Eleven’s Fury”   8 Sets, For Max Reps 3:00 AMRAP / 1:00 Rest 12/9 Calorie Echo Bike 200m Run 12/9 Calorie Row – Max Double Unders     *Can Sub Equivalent Ski Erg Calories for the Row and sub 13/10 Cal Assault Bike or 14/11 Bike Erg for the…

Strength/Skill Strength Every 3:00 x 4 Sets 10-10-8-8 Deadlifts 4-6 Weighted Strict Pull-Ups   % of Deadlifts, starting @ 60%, goal of increasing to 70% Pull-Ups: Choice on Load, Heavy   WOD Conditioning   “Mind Flayer”   For Total Reps 12:00 AMRAP 2-4-6-8… American Kettlebell Swings 24/16 Push-Ups Box Jump Overs 24/20” Pull-Ups Active: 20/12…

Strength/Skill WOD Conditioning “Demodog Duo”   Part A) 0:00- 15:00 3 Rounds 400m Run 12 Hang Power Cleans 61/43kg 12 Burpees to Target   Part B) 15:00-30:00 3 Rounds for Time 400m Run 12 Shoulder to Overhead 24 Abmat Sit-Ups     Score = Sum Total Time of Part A and Part B Active: 52/34kg…

Strength/Skill Weightlifting   Power Snatch + Squat Snatch   Every 2:30 x 5 Sets 1+1 Rest 10-15 seconds 1+1 Rest 10-15 seconds 1+1   Starting @ 70% of Power Snatch and increasing each set The complex is meant to be touch and go! We will do 1 Power Snatch, followed by a Touch and Go…

Open Gym

  WOD PRVN Community Throwdown Workout #2:   For Time   60 Wall Balls 9/6 50/40 Calorie Row 40 Pull-ups 30/24 Calorie Row 20 Power Snatch 52/34 10 Bar Muscle-ups   **Note: There will be a tie break time after the final Snatches   Active/Lifestyle:   50 Wall Balls 6/4 40/32 Calorie Row 30 Jumping…

  Strength/Skill Every 2:30 x 4 Sets 5 Strict Ring Dips* 10 Barbell Z-Press, light   If you can add load to the Ring Dips, please do so. WOD PRVN Community Throwdown Workout #1:   For time: 10 Rounds of: 32 Double-Unders 8 Alternating Single-Arm Devil’s Press 22.5/15     Active/Lifestyle: 32 Single-Unders 8 Alternating…

  Strength/Skill Gymnastic Development WOD “Stoneward”   For Time 4 Rounds 20 Toes to Bar 14 Handstand Push-Ups 25/25 ft (7.5/7.5m) Single-Arm KB Overhead Walking Lunge   Kettlebell Load: (53/35lb, 24/16 kg)   Active: 15 Toes to Bar 10 Box Pike Strict Handstand Push-Ups 25/25 ft (7.5/7.5m) Single-Arm KB Overhead Walking Lunge   Kettlebell Load:…