A. Clean DL @70% – pause at positions 3. 2. 1; 4 reps x 5 sets, rest 90 sec B. 50 barbell push press @50kg/30kg, bar starts from floor, everytime bar drops = 5 burpees, 5 minute time limit C. 7 minute Partner WOD P1. Row 200m P2. Squat clean AMRAP (60kg/40kg) Record total squat…
5 minute double under practice Chipper Row 1k or 50 cal bike 100 walking lunges 100 slam balls 100 situps 100 DU 100 step ups 100 burpees
A. BS @30X1 @80% – 4-5 reps x 5-7 sets, rest 60sec-2min B1. Wall Walk then hold ALAP x 4, rest 30 sec B2. Chin Up Hold ALAP x 4, rest 30 sec B3. Hollow Hold ALAP x 4, rest 30 sec C. 4 min – Bench press rest 2min 4min – Supinated barbell row…
10 minute all round warm up A. 30 sec Amrap Wall Balls 10 sec transition 30 sec box jumps 10 sec transition 30 sec burpees rest 60 secs x 6 rounds B. 30 sec bike 10 sec transition 30 sec slam ball 10 sec transition 30 sec kb swing rest 60 sec x 6 C.…
A. Snatch Grip Deadlift @ 32×1 ;4 reps x 5 sets rest 60 sec  @ 70% B. Every 2nd min x 15 mins 10 Russian  KB swings heavy 3-5 ring dips (weighted if easy) C. 20:10:20:10 x 4  sets Hollow Rock hold rest Scap push ups rest
A.Clean grip DL @ 32×1 ;4 reps x 5 sets rest 60 sec  @ 70% B. 10 min amrap 5 Front squats 60/40 (bar starts from the floor) 1 Muscle up 20 Double unders rest 2 mins C. 5 Russian KB swing heavy 10 hand release push ups 10 burpees
17min AMRAP (teams of 2-3) Only one person working at a time 1.5k Row 80 DB Renegade Rows 100 Plyo lunges 2min rest 17min AMRAP (teams of 2-3) Only one person working at a time 100 wall balls 100 burpees 16 laps heavy farmers carry (both arms) 2min rest Finisher – 60 sec max effort…
A. Back sqt @ 3011; 4-5 reps x 5 sets rest 90 sec @ 85% B. 10:20 x 4 sets Wall walk and hold Chin up hold (SUPINATED) C. 4 min Amrap BB bench press rest 60 sec D. 4 min Amrap Strict pull up @ 1111 rest 60 sec E. 4 min amrap Strict…
10 min AMRAP 10 wall balls 8 burpees 6 box jumps rest 2 mins 10 min AMRAP 15 slam balls 20 slam ball Russian twists 15 mountain climbers rest 2 mins 10 min AMRAP 30:30 row @ 90% or 30:30 bike @ 90%
5 min Overhead Mobility  A: Strict Press, 4-5 reps, 31X1 x 6 sets B:  12 Mins Row 500m 10 DU / (x 3 singles) Row 400m 20 DU Row 300m 30 DU Row 200m 40 DU Row 100m 50 DU C: 6 mins 8 Thrusters (40/30) 8 KB Swings (24/16) into 6 min 8…
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