WOD 04052021 – REGIONALS 16.3 & 16.4
FOR TIME 16.3 104 WALL BALL 9/6K 52 PULL UP CAP 10′ REST 4′ FOR TIME 16.4 4 RFT 28 PISTOL SQUAT 15 POWER CLEAN 50/35K CAP 12′
Read moreWOD 22042021 – ENDURANCE
AMRAP 7′ 8 BULGARIAN SQUAT SANDBAG 20K 8 LUNGES SANDBAG 8 BURPEES OVER THE SANDBAG REST 3′ AMRAP 10′ 12/9 CALORIE 1 ROPE CLIMB REST 3′ AMRAP 7′ 50/100 DOUBLE UNDER/SIMPLE UNDER 200M RUN
Read moreWOD 23042021 – STRENGTH & BENCHMARK
HEAVY COMPLEX IN 12′ 1 PUSH PRESS + 2 PUSH JERK METCON “BENCHMARK BETTY” 5 ROUNDS FOR TIME 12 PUSH PRESS 60/40K 2O BOX JUMP 60/50CM CAP 15′
Read moreWOD 20042021 – STRENGTH
POST CHAIN WORK 3 ROUNDS 10/10KB ROMANIAN DEADLIFT 15 BANDED HIP TRUST STOP 2″ 15 SIT UPS METCON AMRAP 15′ 14 BURPEES OVER THE BAR 7 BACK SQUAT 14 DEADLIFT 60/40K
Read moreWOD 16042021 – METCON
EMOM 10′ 1- 7 POWER SNATCH 2- 12 BOX JUMP OVER REST 4′ EMOM 10′ 1- 7 POWER SNATCH 2- 12 BURPEE FACING BAR 50/30K
Read moreWOD 15042021 – STRONGMAN
FOR TIME 0-4′ 400M DUAL DB FARMER CARRY 4-5′ REST 5-25′ 35 V UPS 25 DUAL DB DEADLIFT 35 V UPS 25 DUAL DB LUNGE 35 V UPS 20 DUAL DB DEADLIFT 35 SIT UPS 20 DUAL DB LUNGE 35 SIT UPS 15 DUAL DB DEADLIFT 35 SIT UPS 15 DUAL DB LUNGE 25-26′ REST
Read moreWOD 14042021 – STRENGTH
EMOM 5′ 2 PUSH PRESS 75/80% METCON FOR TIME CAP 15′ 15 CLEAN AND JERK 7 ROPE CLIMB 12 CLEAN AND JERK 5 ROPE CLIMB 9 CLEAN AND JERK 3 ROPE CLIMB 50/30K
Read moreWOD 13042021 – CONDITIONING
AMRAP 4′ X 4 ROUNDS 15 WALL BALL 30 MEDBALL CLEAN 9/6K MAX. TOES TO BAR REST 2′ BTWN AMRAPS *OBJ. ACUMULAR 100 T2B* TABATA PLANK + DEADBUG
Read moreWOD 12042021 – BARBELL CYCLING & METCON
EMOM 3′ 3 POWER CLEAN + 3 THRUSTER EMOM 3′ 2 POWER CLEAN + 2 THRUSTER EMOM 3′ 1 POWER CLEAN + 1 THRUSTER *Ascending Weights* AMRAP 15′ 55 DOUBLE UNDERS 15 BURPEE OVER THE BAR 10 HANG POWER CLEAN 60/40K
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