Skill: Pull ups, go over kipping/butterfly tech then EMOM for as long as possible 5 Pull ups add 2 Pull ups every minute RX, Scaled choose a number for Pull ups and maintain it until the last RX person is finished.   WOD: For time. 400m run 50 Double unders, 20 Pull ups, 20 Thrusters […]

Strength: 15 mins go as heavy as possible Fat bar complex 5 deadlifts, 5 hang cleans, 5 S2OH…   WOD: 17 min AMRAP 40 Burpees, 30 Cleans (pwr/squat) 40/25kg 30 Burpees 30 Cleans 60/40kg 20 Burpees 30 Cleans 80/55kg 10 burpees AMRAP Cleans 100/70kg

Strength: 1x Hang snatch 1x Snatch TNG work up to a max set in 15mins..   WOD: For time 400m run 21/15/9 Hang power snatch (60/40) Back rack lunges (60/40kg) 400m run… Every drop of bar= 5 burpee penalty

Strength: T2B/Rope climbs, Go over tech for both then 6 rounds of 1.30 on 1.30 off 5-10 T2B + 1-2 rope climbs   WOD: 9min AMRAP Ladder 2,4,6,8,etc T2B, OH squat @50/35kg

Individual Wod: “13.4” 3-6-9-12-15-18 etc Clean and jerks (60/42.5kg) toes to bar   Partner Wod: partner 1, completes as many rounds of ‘Cindy’ as possible while partner 2, runs 400m. Cindy = 5 pull ups, 10 push ups, 15 air squats

Wod: In pairs with a running clock 45mins. Row 300/250cal or bike 250/200cal (split into 5 even round each) do 1-3 rope climbs after each set of cals… straight to 150 Wall balls 9/6kg shared (one working at a time) 100 KB Swings 24/16kg shared (one working at a time). Back to Row or Bike […]

Strength: Hang clean complex 15mins to go heavy 2x hang pwr cleans + 1x hang squat clean…   WOD: 7min AMRAP 4 Hang Squat cleans 60/40, 8 OB burpees   rest 3 min,   7min AMRAP 4 Hang power cleans, 8 S2OH

Interval Day: Cardio Hit each WOD hard! 12 * 9 * 6 Power Clean 50/35kg, *=40 double unders,   Rest 3 mins   12 * 9 * 6 Squat Snatch 50/35kg, *= 200m run,   Rest 3mins   12 * 9 * 6 Thrusters 50/35kg *= 40 Double unders,   Rest 3 mins…   12 * […]

Gymnastics: HSPU progressions and tech for 15mins   WOD: For time 5 rounds 9/7 cal bike, 7 HSPU   then 5 rounds 200m run, 10 burpees,   then 5 rounds 12/9 cal row, 25 DU

Wod: “modified 16.1” 20min Amrap 10 Overhead lunges (42.5/30) 8 bar facing burpees 10 overhead lunges 8 Chest to bar pull ups