Uncategorized

  Strength/Skill Weightlifting   Every 2:00 x 6 Sets 3 Hang Squat Snatch WOD “Amanda”   For Time 9-7-5 Ring Muscle-Up Squat Snatch 61/43   Active: 12-9-7 Pull-Ups Ring Dips Squat Snatch 43/30   Lifestyle: 15-12-9 Ring Rows Push-Ups Hang Power Snatch 20/15

  Strength/Skill   WOD “Chubbs”   8 Rounds for Time 40 Min Cap 200m Run 3 Wall Walk / 50ft (15m) Handstand Walk 18/13 Calorie Echo 10 Line Facing Burpees   Round 1/3/5/7: Wall Walk Rounds 2/4/6/8: Handstand Walk   Bike Subs:  20/15 Cal Assault Bike or 22/17 Calorie Bike Erg Active: 2 Wall Walk…

  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…

  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…

  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

Open Gym

  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…

  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…

  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…

  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…