“Gut Check Wednesday” Your workout finishes when you accumulate the required burpees or you can’t finish the power cleans and front squat in the 2 minute period. Burpees FB: 150 Rx:125 S:100 E2MOM 2 Power Cleans Rx:135/95 S:95/65 1 Front squat * power clean increases by a rep each additional[…]
Skill Development Bar Muscle up E2MOM x 12 minutes Station 1: 5-8 kip swings Station 2: Mid portion BMU lat activation/timing with hips Station 3: Hip to bar in kip swing Station 4: Jumping bar muscle up WOD: Tabata 8 rounds each movement :20 work – :10 rest HRPU Sit[…]
Buy in: 1000m row *each teammate must row 500m 50 team high five burpees Into AMRAP Teammate 1: 200m run Teammate 2: 5 Pull ups S:JPU 10 power cleans Rx:95/65 S:75/55 20 Air Squats 30 minute time cap *score is rounds/reps in AMRAP In AMRAP portion of workout one teammate[…]
E5MOM x 30 minutes: Calories, Assault FB:20/15 Rx:15/12 S:12/9 5 Power snatch 200m run *Build in weight each round of snatch *score is the heaviest snatch round completed [5 reps] in the three minute window.
Back Squat Week 5 of 8 “Deload” E3MOM x 15 minutes 5 @ 60% WOD: Against 7 minute clock 5 Rounds 10 wall balls 20/14 10 burpees Remaining time: Max reps – Slam balls Rx:40/30 S:30/20 *score is total slam ball reps
“DT” 5 Rounds 12 Deadlifts Rx:155/105 S1:135/95 S2:115/80 S3:95/65 9 Hang power cleans 6 Push Jerks rest 5 minutes from the time the athlete finishes and then…. 1000m row for time *score is “DT” time and 1k row time