Part I Emom x 10 1 x Split Jerk *from rack all reps @70-75% Part II 3 Rounds For Time: 10 x Hang Power Clean 115/85 10 x Bar Facing Burpee *rest 3min then repeat / score = total time Part III At Home WOD 30min Max Distance Run w/ Read more…
Part I Emom – 10 3 x Deadlifts All Reps @60-65% Part II Amrap x 16 100 x Double Under 80 x Wall Ball 20/14 60 x Toes To Bar 40 x Double DB Box Step Over 50/35 24/20 20 x Hand Stand Push Up Part III At Home WOD Read more…
Part I Emom x 10 2 x Hang Power Snatch Build to 2RM Part II 5 Rounds For Time: 15 x Toes To Bar 12 x Double DB Snatch 50ft x Double DB Walking Lunge Part III AT-Home WOD Murph Practice For Time: 1,200m x Run 200 x Air Squat Read more…
Part I Emom x 12 3 x Front Squat Climb @60-75% Part II 2 Rounds For Time: 400m x Run 30 x Dumbbell Snatch 50/35 10 x Bar Muscle Up Part III Emom x 30 1min – Max DB or KB Snatch 50/35 2min – Max Burpee over DB 3min Read more…
Part I Emom x 12 2 x Power Clean Build to AHAP Go Heavy! Part II “Wet Willie’s” 6 Rounds For Time: 21/15 x Cal Bike 12 x Push Jerk 135/95 Part III At-Home WOD Amrap x 18 1min Plank 20 x Sit Up 30 x Air Squat 20 x Read more…
Part I 8 Sets (every 90sec) 5 x Back Squat All Reps @70-75% Part II “Rocky Balboa” 3 Rounds For Time: 21 x Double DB Deadlift 50/35 15 x Double DB Hang Clean + Jerk 9 x Burpee Box Jump Over 24/20 Part III At-Home WOD Amrap x 20 400m Read more…
Part I Emom x 12 2 x Snatch Pull / 1 x Hang Power Snatch Climb @50-75% of 1RM Hang Snatch Part II “Water Boy” Amrap x 7 2,2,4,4,6,6,8,8,…. Pull Up Thruster 95/65 Part III At-Home WOD For Time:’ 3 x Mile Run w/ backpack or vest 20/14 ish pounds Read more…
Part I Emom x 12 1 x Push Press + 1 x Split Jerk Climb @50-80% (last 3 sets @80%) Part II “Power Hour” 7 Rounds For Time: 3 x Power Snatch 155/105 6 x Bar Facing Burpee Part III (At-Home WOD) 19min Clock 1min – Max Weighted Air Squat Read more…
Part I Emom x 12 4 x Back Rack Reverse Lunge *build to heavy set of 4 Part II “Acid Bath” For Time: 50/35 x Cal Bike 50/35 x Cal Row 1,200m x Run Part III (At-Home WOD) 6 Rounds For Time: 400m x Run 10 x DB/KB Snatch 50/35 Read more…
Part I 7 – Sets (Every 90sec) 1 x Hang Squat Clean + 2 Front Squats + 1 Push Jerk Climb @45-75% of 1RM Clean + Jerk Part II “Wildfire” Amrap x 13 20 x Box Jump 20 x Toes To Bar 20 x Push Jerk 115/85 Part III “At-Home Read more…