WOD1 In groups, EMOM for 18 mins: 40s KB Front Rack Hold 40s HS Pike Hold 40s Hollow hold/deadbug 40s Banded Shoulder Warm-up 40s RR Hold   WOD2 25-20-15-10-5 reps of: KB Swings Goblet Squats Box Jumps  

WOD1 For 12 mins, increment: OHS @ 30/20 1 Hollow Rock 1 Stick Jump   WOD2 5 Rounds for Time: 13 OHS @ 60/40 – 70/52 13 Toes to Bar 35 Double Unders 17 min Cap

WOD1 EMOM8: 1 Deadlift 1 High Pull 1 Power Clean 1 Jerk 1 Thruster 1 Jerk   WOD2 21 min AMRAP 5 Clean & Jerk @80/55 15 Air Squats E3MO3M: 200m Run

WOD1 In groups, 15 mins to est 5RM Anderson Squat   WOD2 ‘Zembiec’ 5 Rounds for Time: 11 Back Squats @ 85/62.5 7 Burpee Strict Pull Ups 400m Run   25 min Cap

WOD1 In pairs, 13 mins to work through rounds: 100m Team Run 2 Rounds of Cindy 10 Hollow Rocks 3 Burpee Vert Jumps   WOD2 In pairs, 2 x 12 min AMRAPs AMRAP1 YGIG Rounds 10 Cal Row 20m DB OH Walking Lunge @22.5/15 8 TTB   Straight into: AMRAP2 YGIG Movements 10 Burpees over […]

WOD1 In 16 mins est: 15RM Push Press   WOD2 For time, complete: 10-9-8-7-6-5-4-3-2-1 7 Thrusters @ 60/40 Bar Muscle Ups

WOD1 For 6 mins, 30s on, 30s off, alternating: Max T&G Hang Power Snatch @ 35/25 Max OH Squats 2 mins rest Repear @ 55/35   WOD2 In 13 mins, est 1 RM Snatch    

WOD1 In pairs, 12 mins rotate through: 8 Shoulder Taps 8 Front Squats 8 Hang Snatch 8 Banded Good Mornings   WOD2 For Time: 800m Run (Check in) 4 Rounds of: 20 Front Rack Single Arm KB/DB Reverse Lunge 20 Alt arm DB/KB Snatch 20 Russian KB Swings 30 Press Ups (Check out)   19 […]