Category: WOD

4.9

A1.  Back Squat @ 4xx1 tempo @ 75% for 3 reps x 4 sets A2.  Weighted Chin ups x 3-5 x 4 sets **add weight from last week for same rep count or do 1-2 more reps / no weight A3.  Trap raise x 10/side x 4 sets Minute 0:00 – 4:00 1 thruster @ 135/95…

4.6

A1. Front Squat @ 5xx1 for 3×3 A2. DB row @ 3020 for 6/side x 3 A3. Powell raise x 8/side x 3 + 16 minutes 10 hang squat cleans @ 135/95 10 T2B 20 double unders

4.5

A. Split Jerk work – building from last week for 10 minutes from the rack B1 Barbell inverted rows x 10-12 side x 2 B3. DB skull crushers x 10-12×2 B2. TG roll up x 7/side x 2 + “Cardio Triplet” 20 minute amrap 15/12 cal ski erg 15/12 cal AB 15/12 cal Rower

4.4

A. Clean Grip DL + 2 hang squat cleans; On 2 minutes for 14 minutes – building in weight here + 3 minutes on / 2 minutes off for 4 rounds :90 sec. row for calories :60 DB walking lunge steps, 55/35# :30 burpees The goal is to work @ 85% effort and be able…

4.3

A1. Dead lift; 50×3, 60×3, 70x3x2, 75×3 @ 21×1 tempo A2. DB incline bench press x 8-10 x5 @ 2020 tempo (slight incline here) + 5 minute amrap 10 push ups 10 box jumps, 24/20” 50’ front loaded carry, 150/100# Rest 2 minutes X3 rounds

4.2

A1. Back Squat @ 4xx1 tempo @ 70% for 3 reps x 3 sets A2. Weighted Chin ups x 3-5 x 3 sets A3. Trap raise x 10/side x 3 sets + Complete as many rounds as possible in 9 minutes of: 15-cal. row 15 pull ups Finisher: Side plank hold x :20 per side…

A1. Narrow Stance Sumo Dead lift @ 70-75% of DL; 2..2 x 3 (rest :20) rest :60 A2. Double KB press x 3-5 x 3 A3. Strict HSPU off box x 7-10 @ 20×1 x 3 -or- A3. Handstand hold off box x :20 x 3 + Teams of 2 must complete the following in…

3.30

A. Clean @ 80% of heaviest weight from last week; 1.1.1 x 3 (rest :15) rest :60 B1 DB Lat pull overs x10 x 3 B2 KB windmill x 10/side x 3 + 14 minutes 45 double unders 12 double kb front rack squats @ 55/35# per hand 8 push ups **can scale the push…

3.29

A. Split Jerk Work – 10-12 minutes from the rack w/ 2 sec. hold in catch and 3 sec. lower to shoulder + 10 minutes 100’ heavy carry (sandbag) 5 sandbag squats -or- double kB carry/squat 50’ right side farmers walk 50’ left side farmers walk 5 burpee broad jumps Rest 3 minutes 10 minutes…

3.28

A1. dB Bulgarian split squat x 5/side @ 20% of bodyweight per hand x 3 A2. BB inverted rows x 8-10 (feet elevated) x 3 A3. Tricep ext. x 10-12x 3 + 5 minutes on / 2 minutes off x 3 rounds 4 T2B 8 S2OH @ 95/65# 12 cal on AB Hit each round…