Circuit Fit Part A: 400m Run 100 DU 200m Run 80 DU 100m Run 60 DU Part B: AMRAP 14 mins 100m Farmers Carry (45’s/35’s) 30 AbMat Sit Ups 100m Farmers Carry 15 RKBS (1.5/1)
Read More
Part A: AMRAP 6 Max. Rounds of “DT” 1 Round of DT: 12 Deadlift (155/105) 9 Hang Power Clean 6 Push Jerk ~Rest 4 mins~ Part B: AMRAP 6 Max. Rounds of “Cindy” 1 Round of Cindy:...
4 Rounds 15 Burpees 400m Run 12 Toes to Bar 200m Farmer Carry (45’s/35’s) 9 HSPU Rest 1 min. Between rounds.
Part A: “The Pull Up – Strength or Skill” Athlete’s choice. Do you want to focus on strength in the pull up? Or the kipping pull up as a skill set? Please be able to complete at least 2...
Part A: Push Press 2 @ 80% 2 @ 86% 4 @ 92% Part B: 10-9-8-7-6-5-4-3-2-1 RKBS (1.5/1) Box Jump Over (24/20) Goblet Squat (1.5/1) C: 1/.66 M: 1/.66, Step Overs
For time: 30-20-10* AbMat Sit Ups DU’s *400m Run after each set Directly into, 40-30-20* Lunges DU’s *200m Run after each set Directly into, 50-40-30* AbMat Sit Ups Lunges *100m Run...
Part A: Snatch 6×3 (75-80%) Drop and reset between reps. Part B: “The Dude Abides” 21 Cal Row 21 Deadlift (135/95) 21 Toes to Bar 15 Cal Row 15 Power Clean (135/95) 15 Chest to Bar Pull Up...
Circuit Fit Part A: Tabata: Strict Pull Ups Air Squats, or Cal Bike (if you did yesterday’s workout) Push Ups DUs Tabata: 8 rounds of each movements before moving on to the next. 20 secs on / 10...
“Nancy with a Twist” * 5 Rounds Run 400m 15 OHS (95/65) Row 500m 10 Box Jump Overs (24/20) C: 75/55 M: 65/45, Step Overs *Breast Cancer Awareness Month WOD Wear your pink gear!
AMRAP 25 4 Deficit Handstand Push Ups (2”) 6 Burpees 12 Hang KB Snatch (6R, then 6L) (1.5/1) 6 Burpees 12 RKBS Rest :30 between rounds. Scales: C: Standard HSPU, AB Mats M: Piked Off Box or Seated...