Results For Category: "WOD"

Olympic Lifting
Every 2:30 x 5 Sets
3 Hang Snatch @ 75%+ of 1RM Snatch
Build to a heavy 3 @ around 8 RPE on the Day

Conditioning…

Strength
Deadlift
Every 2:30 x 4 Sets
Set 1: 4 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 85%

Conditioni…

Gymnastics Strength
10:00 AMRAP, For Quality
15-20 seconds Ring Support Hold
10-15 Seconds Bottom of Dip Hold
8-10 Ring V-Outs

…

Partner Workout 👫👭👬

Moment of Silence

AMRAP 20:01
9 x Bear Complex 185/125
11 x Synchronized Bar Facing Burpees

Immedi…

Strength
Every 2:30 x 4 Sets
3 Strict Press + 5 Push Press

Conditioning
12:00 EMOM
Minute 1: 20/15 Push-Ups
Minute 2: 1/1 Turki…

Conditioning
For Time:
Every 3:00 x 9 Sets, Alternating Stations
Station 1: 400m Run

Station 2:
15/11 Calorie Echo Bike
30 Russi…

Strength
For Load:
Every 3:00 x 4 Sets
5 Back Squats @ 75-80%
Rest 15-30 seconds
4-6 Speed Goblet Squats

Record Each Working Wei…

Warm Up and Mobility “Fran” 21-15-9 Thrusters 95# Pull Ups (10 Minute Cap)   Rest 10 Minutes   Group WOD…

Warm Up and Mobility For Time: 20 T2B Run 200m 20 Burpees Run 200m 15 T2B Run 200M 30 Burpees Run 200m 10 T2b Run 200m 40 Burpees …