WOD 140209 – Hero WOD “Roney”
A) Warmup B) "Roney" - 20 Minute Cap Rx Partner WOD One person works at a time: 50 Double-Unders 22 Thrusters (95/65) 75 Double-Unders 22 Push Press (95/65) 100 Double-Unders 22 Front Squats (95/65) [...]
WOD 143008
A) Warmup B) For Time: Rx 100-meter Walking Lunge 100 Double-Unders 100 Air Squats EMOM 3 Pendlay Rows @80% of 1RM L1 100-meter Walking Lunge 200 Single-Unders 100 Air Squats EMOM [...]
WOD 142908 – “The Cleaner”
A) Olympic Lifting - Power Clean B) Max reps with 12 Minute running clock: Rx 1 Minute of 95#/65# Power Cleans 1 Minute of sit-ups 2 Minutes of 95#/65# Power [...]
WOD 142808 – “The Leg Chipper”
A) Warmup B) For Time: Rx 100 Air Squats 30 Box Jumps (<16") 30 KB Swings (53/35) 30 Wall Balls (20/14) L1 100 Air Squats 30 Box Jumps (>16") 30 [...]
WOD 142708
A) Warmup B) With a partner Rx/L1 5-5-5-5-5 Pendlay Rows Then build to a 1RM MOD 5-5-5-5-5 Ring Rows Then build to a 1RM High Pull
WOD 142608 – “Jump & Pull”
A) Warmup B) For Time: Rx 50 Double-Unders 20 L Pullups 75 Double-Unders 20 Strict Pullups 100 Double-Unders 20 Kipping Pullups L1 100 Single-Unders 20 Pullup attempts 150 Single-Unders 20 [...]
WOD 142308
A) Weightlifting - Cleans & Sumo High-Pulls B) 20 Minute AMRAP Rx: 5 Thrusters (65/35) 7 Hang Power Cleans (65/35) 9 Sumo Deadlift High-Pulls (65/35) L1: 5 Thrusters (45/15) 7 [...]
WOD 142208 – “The Glute Developer”
A) Warmup B) 5 Rounds For Time: Rx: 10 Deadlifts (135/95) 20 Box Jumps (24/20) L1: 10 Deadlifts (95/65) 20 Box Jumps (16/9) MOD: 10 KB Deadlifts (25/17) 20 Step [...]
WOD 142108 – “Boulder Shoulders”
A) Weightlifting - Push Presses B) 3 Rounds For Time: Rx: 30 Push Presses (75/55) 20 Pull-ups 10 Push-ups L1: 30 Push Presses (45/15) 20 Pull-up attempts 10 Push-ups MOD: [...]
WOD 142008 – “The Gasser” V. 2
A) Floor Press B) For Time: Rx: 12-9-6 & 30-30-30 Burpee Pull-ups & Double-Unders L1: 12-9-6 & 60-60-60 Burpee Pull-up attempts & Single-Unders MOD: 12-9-6 & 2 Minutes - 2 [...]