Category: Announcements

WOD

4 Rounds for time

(2 minute rest after each round)

20/15 Cal Bike

10 Hang Power Cleans (165/105)

20 Toes 2 Bar

ACCESSORY

10 Rope Climbs

3 x 10 Sandbag Cleans AHAP

3 x :45 Superman Hold



STRENGTH

Back Squat

Heavy 3

WOD

3 Rounds for time

45 Wall Balls (20/14)

15 Burpee Box Overs (24/20)



STRENGTH

Push Press

5×3, 80-85% 3RM

CONDITIONING

For time:

3k Row

ACCESSORY

4 Rounds

a. Single Arm KB Row (bench support)   10 per arm

b. Chest Supported Rear Delt. Flys         12 reps

c. Crossover Pulldown             12 reps



Bradshaw

BrianBradshawHero

 

WOD

“Bradshaw”

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

ACCESSORY

4 x :45/:45 Side Plank



 

STRENGTH

Snatch Balance

7×1

WOD

3 Rounds for time

25 Wall Balls (20/14)

25 Alternating DB Power Snatch (35/50)

25 Burpees

OPTIONAL

4 Rounds

a. DB Bench       8

b. Ring Row       12



STRENGTH

Push Press

5×5, 75-80% of 3RM

WOD

4 Rounds

(1:00/:30)

1. Bike, cals

2. GHD Sit Up, reps

3. Box Jump Overs, reps

4. Plank Hold

*score is total cals + reps*



STRENGTH

Back Squat

E2MOM x 14 minutes

3 Reps

WOD

AMRAP 10

5 Bar Muscle Ups

10 KB Goblet Lunge (53/35)

15 KB Swing



 

WOD

E3MOM x 6 Rounds

18/15 Cal Row

15 Ring Push-ups

40 Double Unders

ACCESSORY

3 x 150ft. Sandbag Carry

3 x 150ft. Farmer Walk



STRENGTH

Every :90 x 10 Rounds

(2) Squat Cleans + Split Jerk

WOD

4 Rounds for time

400m Run

10 Clean & Jerks (115/75)



WOD

(Teams of 2)

Rest 5 min. b/t workouts

AMRAP 9

30 Clean & Jerks (135/95)

15 Synchro Bar Facing Burpees

-then-

6 Rounds, alternating

Partner A: 2 minutes Bike

Partner B: 15 Thrusters (95/65) + 15 Box Jump Overs (24/20)



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