Complete for time: 10-9-8-7-6-5-4-3-2-1.Conventional Deadlift (225/185) (165/125)Strict Pull-upBurpees Over BarDB Snatch (55/35) RL=2Run 200Y
Read MorePause H.B.Back Squat- 3X5@60% or RPE5. *15 min cap. 3 sec pause. Complete 3 Rounds: 5X- Weighted Step-ups (55/35’s) RL=1 15X- Wall Ball (20/14) 5X- Single KB Front Squat (55/35) RL=1 15X- Wall Ball (20/14) 1 Min- Wall Sit EC: In order: 50X- Crunches 50X- Reverse Crunches 50X- Starfish Sit-up RL=1
Read MoreBB Strict OHP- 5X5@70% or RPE5.*14 min cap. Complete in order:100X- Bench Press (135/85)Run 600Y100X- KB Skull Crusher (55/35)Run 600Y100X- Push-ups (floor to lockout)Run 600Y
Read MoreConventional Deadlift- Est. a 3RM or 5X8@RPE6.*16 min cap. Complete circuits in any order:C1: 4X8. Rest 1 min after set.BB Inverted RowSingle DB Bent-over Row (55/35) RL=1Neg. DB Bicep Curl (25/15’s) C2: 3X20. Rest 1 min after set.MB Hip Extension RL=1MB Hip AbductionMB Hip Bridge EC: For time: 30-20-10KB Swing (55/35)Bike or Row (cals)
Read MoreComplete strength in any order:HB Back Squat- 2X3@75%, 1XAMRAP or 3X15@RPE6Bench Press- 4XAMRAP@65% or 135/85*25 min cap. Complete 3 Rounds:Run 400Y15X- DB Incline Bench (55/35’s)15X- Goblet Squat (70/55)15X- DB Thruster (35/25’s)
Read MorePartner WOD for time in order:100X- HB Back Squat (95/65)200X- Push-ups300X- Sit-ups400X- Squats1 Mile- Run *Reps are all combined. One works, one rests.
Read MoreComplete: 20-18-16-14-12-10.80Y- Farmers Carry (70/45’s)Bike or Row (cals)Chin-upsAlt. DB Snatch (55/35) RL=2BB Suitcase Deadlift (95/75) RL=1
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