Category: WOD

EMOM 10 Mins [Odd] :30 Hollow Hold w/pvc [Even] :30 Arch Hold w/ pvc EMOM 12 Mins alternating 1 rope climb, 3 push press i.e power clean weight from the ground, Rx Plus: aim for 2 rope climbs on the minutes AMRAP 10 minutes Squat clean thrusters 95/115

Tabata front squat with bare barbell 45/35 Squat clean and jerk 1-1-1-1-1 AMRAP 15 Mins 2 ring muscle ups(sub 3 pull ups 5 push ups) 5 toes to bar( or toes to rings) 50 double unders 400 M run

“Tabata Strict Pull-Up with Pause at top of pull-up, 3 reps Back Squat 5-5-5-5-5 Follow this rep scheme to establish a heavy set of 5 for the day For Time: 21-18-15-12-9-6-3 Time Cap: 16 mins Power Snatch 75/55 Air Squat

Tabata toes to bar EMOM 12 mins 1 rope climb and 3 deadlifts at 65-75% of 1 rm DL, Rx+ aim for 2 of more rope climbs on the minute. AMRAP 8 minutes 15 box jumps 20/24 15 hang power cleans 95/135

Tabata Hollow rock and superman -switch every 20 seconds between the two movements. EMOM 12 Minutes 1 full snatch plus 1 OHS with pause at bottom Recommended weight is 60-70% of 1 RM snatch. You can increase weight from minute to minute. For Time: KAREN Time cap: 20 minutes 150 Wall Ball shots for time…

Ring Muscle Up practice, work on both strict and kipping variations Clean Deadlifts 3-3-3-3-3, we are looking to maintain the position we would see if we were doing squat cleans my maintaining hamstring tightness and shoulders over the bar, work up to at least a triple over your 1 rm Squat clean note: straps are…

Tabata Hand stand holds, either free standing or on the wall Bench Press 3-3-3-3-3 Work up to heavy triple for the day, it’s been a while since we have done bench press and it is important to realize how important it is drive with your legs and keep a controlled movement. Three Rounds for time:…

Tabata Bar Muscle Ups OR ring muscle ups for those of you who have them, if you can’t get those BMUs yet go ahead and do either Chest to bar pullups or regular kipping Pus combined or you can use a box to work on it. Strict Press 3-3-3-3-3 Take some time today to work…