WOD

Warm Up Junk Yard Dog! Clean Skills Work to 3×5: Power Cleans @ 65% ME PC EMOM 10 150m Run Rest 2 EMOM 10 4 BFB 5 Deadlift 225/145
Read more
1k run 10 Pass throughs 10 Pass Good morning pass throughs 10 Pass throughs laying prone 3 mins dead hang 3×5 Strict Press @ 30% 3×5 Push Press @ 35% 3×5 Jerk @ 40% (% Based on jerk max) AMRAP 6 10 Box Jumps 24 5 Burpees Rest 2 AMRAP 6 10 Weighted Box Step Overs 22/33 5 burpee Box Jumps Rest 2 AMRAP 6 10 HSPU ON BOX 5 Burpee to Rolling Candle Sticks
Read more
1k Run 5 mins planks 5xMax Bridge Pose EMOM 10 :30 DU AMRAP 20 150m Run 5 Pull Ups 10 Push Ups 15 Sit Ups
Read more
1k Run or row 5×20 Unilateral Press 3 mins Barrel Stretch Snatch Positioning and skills AMRAP 20 100ft Farmer Carry Walking Lunge 20 Alt DB/KB Snatch 35/50 100ft Farmer Carry Walking Lunge 10 DB/KB Thruster 35/50 Athletes must do farmer carry with TWO weights but it doesnt matter if its a KB or DB.
Read more
EMOM 40! Choose your own adventure! Rotate Between: – 10 Medball Cleans OR 6 Double KB Cleans and 6 KB Front Squats – 150m Run OR 125ft Bear Crawl – 12/9 Cal Row OR 7 Burpee Pull Ups – 10 Alt DB Snatch OR 10 Steps OHWL (5 right/ 5 left)
Read more
1 190 191 192 193 194 316