Category: WOD

Skill 12min EMOM ODDs: 3 Push Jerks @70-75% EVENs: Pistol Practice x 5 Reps each leg WOD 3 Rounds Run 400m 30 Air Squats 15 ST0H (135,95) Rx+:(replace STOH with Ring Dips) L3: (115,75) L2: (95,65) L1: (75,55) Intent: All sets should be 80-85% Max HR. $ Out 1a) Barbell Laying Tricep Extensions: 3 x […]

WOD 26min AMRAP Row 500m 12 Burpees 12 T2B 12 Box Jumps (24,20) L2: (Knee Lifts) (20,14) L1: (Abmat Sit-ups) (20,14 Step-ups) *Keep heart rate between 75%-85% $ Out 1a) Russian Swings: 3 x 15, AHAP. Squeeze Glutes at top. 1b) Seated Lateral Raises with palms facing forward: 3 x 15 Intent: Hamstring/Glute/Delt accessory work

Strength Back Squat (5×3 @75%)  Prep 6 min EMOM Min 1. x3-5 Squat Clean Thruster Min 2. x3-5 Pull-up Set-up/Warm-up WOD Fran 21-15-9 Thrusters, 95# / 65# Pull-ups L3: (75, 55) L2: (65, 35) (BA Pull-ups) L1: (45, 25) (15-12-9 Burpees) $ Out 100 Banded Leg Curls each leg Banded Ab Pulldows: 100 Total Reps

Strength Overhead Squat (6×3) WOD 20min AMRAP 50 Russian Swings (55,35) Row 1k L2: (45,25) L1: (35,25) (Row 400m) $ Out “Cooldown” in the form of static stretching or DB Split Squats: 3 x 8 ea

WOD 34min AMRAP: Run 800m 30 S20H (135, 95) Run 800m 50 Lateral Burpees RX: (95, 65) L2: (75, 55) L1: (65, 35) Split all reps/runs however you see fit

Strength Power Clean (Find 1RM) WOD “Cornerback” For time: 21-15-9 Deadlift (135,95) Hang Power Cleans (135,95) Front Squats (135,95) RX: (115, 75) L2: (95, 65) L1: (75, 55) $ Out Weighted Sit-ups 3×12

Skill Review 10min EMOM ODD Mins: Handstand Hold x 20s EVEN Mins: 20s Hollow Hold WOD 20min AMRAP 2 Wall Climbs 10 Power Snatch (75,55) 15 Abmat Sit-ups 20 Calorie Row 25 Air Squats RX: (65,35) L2: (55,25) L1: (65,35 Power Clean) – Alternate Scaling 20 Cal Row = 200m Run or 45s Bike or […]

Strength Push Jerk (1RM) Split Jerk (1RM) *Choose one WOD For time: 50-40-30-20-10 Double Unders 25-20-15-10-5 Wallballs (20,14) L2: (30s of DU attempts per set) (14, 10) L1: (Single Unders) (10, 8) $ Out 1-Arm DB Rows: 3 x 15 ea.

WOD Every 5:00 x 4 Rounds Run 400 Meters 15 KBS (55,35) 12 Pull-ups Rx+:(C2B Pull-ups) L2: (45,35) (BA Pull-ups) L1: (35,25) (200m runs) (Ring Rows) Alternate Scaling 400m Run = 400m Row Intent: maintain split times, shoot for 90s rest each rd to sustain effort Finisher/Recovery 3 Rounds 1a) DB Single Leg RDLs x […]

Strength Power snatch + Overhead Squat (6×2) WOD “3” For time: 30 Power Snatch (115, 75) 30 Overhead Squats (115, 75) 30 Thrusters (115, 75) Rx: (95, 65) L2: (75, 55) L1: (65, 35) 10:00 Cap Beginner Metcon Option: For time: 30 Deadlifts (95, 65) 30 Front Squats (95, 65) 30 Push Press (95, 65) […]