Archives

Skill: Kipping for TTB and Pull-ups Then, 20 minute AMRAP of: 6 Deadlifts (225/145lb) 7 Burpee pull-ups 15 KB swings (24/16k) Run 200m

Strength: Bench press – work to a heavy set of three Then, five rounds for time of: 3 Wall walks 6 Parellette pass-thrus 9/9 One-armed KB swing (24/16k)

AMRAP 20 minutes of: 5 Power cleans (145/100lb) 10 Toes-to-bar 15 Wall balls (20lb to 10″ target/14lb to 9″ target)

Strength: Deadlift – 20 minutes to establish a three rep max Then, AMRAP for 12 minutes, using the same barbell for all, of: 5 Deadlifts (135/85) 5 Hang power clean 5 Push-press or [...]

Strength: Squat – 20 minutes or less to work to a heavy set of 3 Then, four rounds for time: Run 200m 10 KB swings – Absolutely veritcal (24/16k) 15 Burpees 20 Pull-ups

Then, a chipper for time: 400m Run with plate (45/35lb) 50 Wall ball 20/14lb) 400m Run with plate 15/15/15 Tsunami ropes 50/50 Sledgehammer swings 25 Box jumps 25m Sled drag (45lb) 50m Lunge with [...]

“Elizabeth” For time, 21-15-9 of: Clean (135/85lb) Ring dips

Strength: Strict press – 15 minutes to establish a 1-rep max Then, AMRAP 23 minutes of: 400m Sprint 1 Rope ascent 15 Hand-release push-ups

“Collin”                     This WOD is named for Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, who was [...]

Strength: Clean – work to a heavy set of 3 Then, AMRAP 12 minutes of: Flutter kick Grasshopper Sit-ups Start with 1 rep of each. Next round perform 2 reps of each… And so on until the [...]