Complete in order for time: 50X- Wall Ball (20/14) 40X- Hand Release Push-up 30X- DB Thruster (35/25’s) 20X- Strict Pull-ups 10X- Burpees Over Box 20X- Strict Pull-ups 30X- DB Thruster (35/25’s) 40X- Hand Release Push-up 50X- Wall Ball (20/14)
Read MorePause Sumo Deadlift- 3X5@60% or RPE5. *15 min cap. Complete: 6-9-12-9-6. DB Front Squat (55/35’s) Pause BB Inclined Row (135/105) DB Snatch (55/35) RL=1 TRX Hamstring Curl DB Bent-over Reverse Fly (25/15’s) Bike or Row (cals)
Read MoreBench Press- 5X8@65% or RPE5. *16 min cap. Start on any circuit. Complete 4X10 on each. Rest 90 sec after set. C1: TB Tricep Extension Diamond Push-up C2: Floor Seated DB OHP (35/25’s) BB Landmine Press (45/35) RL=1 C3: DB Incline Bench (55/35’s) One Arm Elevated Push-up RL=1
Read MoreAMRAP in 5 min on each. Rest 2 min between. C1: 6 cal- Bike or Row 10X- Sit-up C2: 6X- Burpees Over Bar 10X- BB Core Roll-out C3: 60X- Jump Rope 10X- Bicycle RL=1 C4: Run 200Y 10X- TTB
Read MoreL.B. Back Squat- Est. a 10RM or 5X8@RPE5. *16 min cap. Start on either circuit. Complete: 12-10-8-6. Rest 1 min after set. C1: Pull-up DB Suitcase Row (55/35) RL=1 Alt. DB Bicep Curl (25/15) RL=1 C2: BB Reverse Lunge (165/125) RL=2 Pause MB Hip Abduction RL=1 Single Arm KB Swing (55/35) RL=1
Read MoreComplete strength in any order: Sumo Deadlift- 4X3@75% or 4X10@RPE5. Bench Press- 5X2@85% or 4X10@RPE5. *24 min cap. Once done, complete 3 rounds of: 20Y- Walking Lunge (55/35’s) 20X- Push-ups 20Y- Walking Lunge (55/35’s) 20X- DB Tricep Kick-back (15/10) RL=1 Run 200Y
Read MorePartner WOD for time: C1: 4 rounds each. 20X- KB Goblet Squat (35/25) 5X- Burpee Over Box C2: 4 rounds each. 20X- DB Bench Press (55/35’s) 5X- DB Snatch (35/25) RL=1 C3: 4 rounds on each. 200Y- Run 5X- Pull-ups
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