Uncategorized

  Strength/Skill Squat Snatch Every 2:00 x 5 Sets @ 70%+ 3 Snatch Pulls, Touch & Go -rest :15- 2 Squat Snatch, Singles   % is Based on 1RM Squat Snatch WOD “Diddy Kong”   For Time: 10:00 AMRAP 12 Alt. Dumbbell Snatch 2-4-6-8-10… Strict Pull-Ups   Dumbbell: 50/35lbs (22.5/15kg)

  Strength/Skill   WOD “Boo v2”   For Time Time Cap: 25:00 10-8-6-4-2 Wall Walks 100-80-60-40-20 Air Squats 15/12 Echo cal after each set of squats

  Strength/Skill     WOD “Merry Christmas”   25 min AMRAP w/ a Partner I go you go split as you wish   12 Dumbbell Bench Press (something you can do unbroken) 6 Sandbag/Deadball Cleans (something you can do at least 3 unbroken) 30 Sit Ups (Abmat or GHD) 50 Double Unders (60 single unders)

  Strength/Skill   WOD “Toad”   For Time: Time Cap: 30:00 10 Rounds 14 Wall Balls 9/6 10 Toes to Bar 6 Shuttle Runs   Active: 12 Wall Balls 8 Toes to Bar 4 Shuttle Runs   Lifestyle: 10 Wall Balls 6/4 7 Kipping Knees to Chest 4 Shuttle Runs  

  Strength/Skill Weightlifting Every 2:00 for 5 Sets: 3 Clean and Jerks @ 70-80% of 1RM   *Not Touch n’ Go WOD “Baby Yoshi”   2 Sets 2:00 Max Power Clean + Push Jerk 61/43kg 2:00 Max Rep Burpee Pull-Ups 2:00 Max Box Jump Overs 24/20’’ 2:00 Max Calorie Row 2:00 Rest b/t sets  …

Open Gym

  WOD “Triple Mushroom” Time Cap: 25:00 For Time: With a Partner 4 Rounds 28 Deadlifts 28 Dual Dumbbell Box Step Ups 7 Rope Climbs   Barbell: 225/155lbs (102/70.5kg) Dumbbells: 50/35lbs (22.5/15kg) Box: 24in/20in   Active: 84/57kg) 15/10kg) 5 Rope Climbs Lifestyle: 70/47kg) 5/10kg) 5 Pull to Stands

  Strength/Skill Every 2:00 x 5 Sets 5 Back Squats   Set 1: @ 70% Set 2: @ 75% Set 3: @ 75% Set 4: @ 80% Set 5: @ 80% WOD “Blooper”   For Reps: 15:00 AMRAP 10 Wall Walk 30 Dual Dumbbell Squats 22.5/15 120 Double Unders *After (if) you finish 3 rounds,…

  Strength/Skill   WOD “Bowser Castle”   40:00 EMOM minute 1: 13/10 Calorie Echo minute 2: 8/6 Strict Pull-Ups + 8 Toe to Bar minute 3: 14/12 Calorie Row minute 4: 12 Dumbbell Bench Press 22.5/15   Active: 12/9, 7/5+7, 13/10, 15/12 Lifestyle: 10/7, 6 Pumping Pull Ups + 8 K2E, 10/8  

  Strength/Skill   Every 2:00 x 5 Sets 1 Tall Power Snatch 2 Snatch Grip Push Press 3 Hang Power Snatch WOD “Rainbow Road”   20:00 AMRAP 400m Run 10 TnG Power Snatch Suggested loading should be around 55-65% of 1RM Score = Total Load Lifting   This means that the weight only counts if…