5.22.21 WOD
You go… I go style… 20 Rounds: 9 Wall Balls 8 Toes to bar /knee raises /situps immediately into; 20 Rounds: 9 Cal Row 8 Box Jumps *On minutes 10, 20, and 30 you and your partner together.
You go… I go style… 20 Rounds: 9 Wall Balls 8 Toes to bar /knee raises /situps immediately into; 20 Rounds: 9 Cal Row 8 Box Jumps *On minutes 10, 20, and 30 you and your partner together.
4-5 Rounds 250m Row /200m run 12 V Ups Mini band lateral walk down and back 12 Push Up to Alternating Toes Touch Then.. Deadlift. S1: 15 reps S2: 12 S3: 10 S4: 8 S5: 8 All reps are :2neg Keep technique tight and follow the tempo. It is about quality time under tension. Increase…
Bench press. tempo reps S1: 15reps :2neg S2: 12 reps :3neg S3: 10 reps :3neg S4: 8 reps heavy S5: 8 reps heavy. drop 50% into max reps Then.., As Many Rounds and Reps as Possible in 25Minutes: 100m Farmers Carry 53/35s Sled Drag down/back 400m Run 800m Row/ski
10min. 4 Rounds: 200m Run 200m Row then.., Clean warm up Then.. 8 x Power Clean + Front Squat + Squat Clean New Set Every 1:30. build. Then.., As Many Rounds and Reps as Possible in 10 Minutes 6 Squat Cleans 115/75 12 Toe To Bar/kness raises 24 Double-Unders
General warm up tgen.., 4-5 rds 500m / 425 Row/ski/ 400mrun 18 Wall balls 15 hang power snatch 75/55 12 T2b / vups 9 Burpee box jump over Rest 2:30 between
5:00 Cap 400m run 10 Alt lizard w/pushups 10 Ring rings 10 burpees Then.., AMRAP 20 Minutes 75 Strict Pull-Ups (OR 90 Banded Strict Pull-Ups) 8:00 cap 75 Push-Ups 75 Sit-Ups 75 Air Squats *8:00 Cap on Strict Pull-Ups Rx+ 100reps Then.., Clean warm-up then.. EMOM 10 Power clean + Hang power clean
Warm-up Bike 3:00 20 Cossack Squats 50 Band pull aparts 50 Mountain Climbers (Total) Then.., 5min. AMRAP: 6-8 DB Bench or floor Press 6-8 Pull-Ups/banded or 10 ring rows rest 1min 5min. AMRAP: 10/7 Cal Row/ski/run 10/7 Cal Bike rest 1min 5min. AMRAP: Max Tricep Bench Dips rest 1min 5min. AMRAP: 6-8 DB Bench/floor Press…
Teams of 2: 2 Rounds For Time or As Far As Possible in 35min… 800m (200m intervals) row 800m (200m intervals) run 80 DB Hang Clean and Jerk 50/35’s 80 DB Russian Twists with 50/35lb. 80 Box Jumps or step ups
3mins Easy Bike + 2 Sets 10 Alt Thoracic Rotations in Squat 10 90/90 Hip Rolls 10 steps Perfect Stretch Then.., Every 4mins x 3 Sets BIke 90sec for Calories (NOT MAX EFFORT) -then… 12-15 Wall Balls 20/14 12-15 Russian Swings 70/53 12-15 Air Squats *The goal should be to complete these sets within 3:00,…
3-4 sets – Row 18/16 Cals 15 Bench/ Bar dips 12 Narrow Grip Tricep Push-Ups/ skull crushers 9 Side Plank Rotations/side then… For Time: 400m Farmer Carry with (2) 50/35 kb/DBs Immediately into; 7 rounds of: 10 Toes-To-Bar 10 Sit-Ups 10 DB Russian Twists 50/35 total Immediately into; 400m Farmer Carry with (2) 59/35 kb/DBs