WODs

 *10 Mins Early For Class   “Suzy”   For Time:   1500m Row 5 No-Leg Rope Climbs OR 8 w/ Legs (Sub 8 Single Ring Pull-Ups For Each Climb) 800m Ruck w/ One DB (55/40) (25/15) 50 Hang-Cleans (135/95)  … Read more »

  Back Squat Refresher And Warm-Up   3 Rounds For Time:   400m Run MAX Back Squats (S:95/65 RX:115/75) Rest 2 Mins   *Score Will Be Total Time And Total Reps    

  For Time:   100 Burpee Box Jumps (24/20)   *There will be some time for open skills training and active recovery after the WOD.    

  Skills/Exercise Training:   –Body Position For the “Hollow” –Hollow Rocks –Correct Push-Ups –Matador Dips –Ring Dips     10 Rounds Of:   20 D/U’s (100 Singles) 5 Ring Dips (S: Matador Dips/Toes On Floor) 5 Hollow Rocks    … Read more »

  5 Rounds For Time Of:   100m Sprint 10 O/H Squats (95/65)   –Immediately Followed By–   5 Rounds For Time Of:   100m Sprint 10 Front Squats (95/65)      

  1100 HLCLV:   –Warm-Up Snatch–   “Isabel” For Time: 30 Snatch (135/95)   –Warm-Up Clean + Jerk–   “Grace” For Time: 30 Clean + Jerk (135/95)   *Yes, “Isabel” and “Grace” Back-To-Back, 10-15 Min Break In Between Each WOD…. Read more »

  0930 Warrior Program   For Time:   1 Mile Ruck (55/40) 50 Burpee Pull Up with Toes to Bar 25 Man Makers (45/25) 25 (2 for 1) Wall Balls (20/14) 1 Mile Ruck (55/40)   Make-Up WOD:   Volume… Read more »

  For Time:   800m Run 10 Rounds For Time Of: 10 Pull-Ups (Anyhow) 10 Rocker Push-Ups 800m Run    

  Volume Training:   EMOTM, For 40 Mins Or Failure, Complete:   3 Front Squats From Rack (135/95)   Advanced: 1 Clean + 2 Front Squats (140/100)    

  3 Rounds For Time:   Run 800m 30 Push-Press (115/80)