WOD

Warm-Up 3 Sets: 20 Single-Unders5 Bottoms-up KB Press:30 Tuck Hold Strength/Skill Dungeness & Octopi Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% WOD Complete 5 Rounds For Time: 8 Single Arm DB Push Jerk, Right Arm 50/358 Single Arm DB Push Jerk, Left Arm16 Sit-Ups32 Double-Unders 13 Minute Time Cap
Read more
Warm-Up 3 Sets: 10 Overhead Plate Sit-ups10 Plate Squats3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Octopi Complete 6 Sets: 1 Clean + 2 Front Squats @85% of 1RM Clean ____________________________________________________ Dungeness Complete 6 Sets: 1 Power Clean + 3 Front Squats @85% of 1RM Power Clean ____________________________________________________ WOD Dungeness & Octopi 10 Minute AMRAP: 100 Meter Run (10 Reps)15 Deadlifts 155/105100 Meter Run5 Hang Power Cleans 155/105
Read more
Warm-Up 3 Sets: 5 Cal Bike or Row:30 Plank10 Reverse Lunges20 Banded Pull-aparts Strength/Skill Complete 4 Sets, Not For Time: DB Bench Press x 5-7 Reps Neutral GripParralette Pass-Through x 5 RepsAlternating Pistols X 12 Reps WOD Complete The Following For Time: 50 Calorie Row50 Wall Balls 20/1450 Kettle Bell Swings D = 50/35 0 = 70/53
Read more
Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 5 @ 65%5 @ 70%5 @ 75%5 @ 80% WOD 12 Minute AMRAP: 7 Push Press 115/807 Pull-Ups7 Burpees
Read more
WOD In teams of two, one person working at a time, complete a 20 Minute AMRAP alternating full rounds: 10/8 Calorie Bike15 Kettle Bell Swings 53/35 Example: Partner 1 completes a full round while partner 2 rests, then alternate
Read more
1 145 146 147 148 149 385