12.2.16 WOD
Strength: 15 Minutes Establish 1RM Hang Squat Clean Then: WOD: 5 Rounds for time of 5 Hang Squat Cleans @ 75% of 1RM 5 Wallcast 15 Minute cap.
Strength: 15 Minutes Establish 1RM Hang Squat Clean Then: WOD: 5 Rounds for time of 5 Hang Squat Cleans @ 75% of 1RM 5 Wallcast 15 Minute cap.
WOD: Establish 1RM Back Squat 30~50% 8 Reps ~ 2 Minutes rest 60% 5 Reps ~ 2 Minutes rest 70% 3 Reps ~ 3 Minutes rest 80% 1 Rep ~ 3 Minutes rest 90% 1 Rep ~ 5 Minutes rest (max out) 100% 1 Rep ~ 5-15 Minutes rest (max out) + ~ 2-5% 1 […]
WOD: For time 50 Push-Ups 40 Pull-Ups 30 Dive Bombers 20 Toes-to-bars 10 Strict Handstand Push-ups
WOD: EMOM for 15 Minutes of: 6 Sumo Deadlift High-Pulls 95/65 6 Push Press 96/65 3 Burpees 20 Double Unders Conplete everything in 1 minute for 15 minutes.
WOD: Teams of two for max distance Kettlebell farmer’s carry for 14 minutes holding 2, 53/35# kettlebells, Stop at top of each minute and do 5 Goblet Squats together Note: Cones are set at 50′ apart.
WOD: 42-30-18 for time Kettlebell Snatch 53/35 200m Run (between rounds) Note:21 KB Snatches will be done on each arm. Break them up how ever you would like. Your total for both arms combined will be 42 reps. for the first round.
WOD: 12 Minute Ascending Ladder of Front Squats 135/95 (no rack) Bar Facing Burpees (Increase by 2) Note: 1 FSqt, 2 Burpees, 2 FSqt, 4 Burpees etc.
WOD: 18 Minute EMOM of 12 Thrusters 95/65 20 Double Unders 15 Wallballs 20/14 @ 10/9′ Note: each movement is done in a separate minute.
Morning classes are still a go! WOD: 15 Minute AMRAP of 5 Deadlift 315/220 10 Box Jumps 24/20 20 Jumping Lunges
WOD: 5 Rounds for time 5 Strict Pull-Ups 10 Thrusters 95/65 20 Double Unders 15 Minute time cap.