WODs

Strength: Deadlift 3-3-3-3-3 Then, “Mistletoes to Bar” – three rounds of: Run 800m 20 Toes to bar 21 Deadlifts at bodyweight

“Wood” 5 Rounds for time of: Run 400 meters 10 Burpee box jumps, 24″ box 95 pound Sumo-deadlift high-pull, 10 reps 95 pound Thruster, 10 reps Rest 1 minute Australian Army [...]

Skill: Muscle-up progression Then, five rounds for time of: 10 Overhead squats (95/65lb) 15 Wall balls (20/14lb) 20 Lunger steps (L+R=1)                 [...]

Count reps, use the same bar for the entire WOD (95/65lb): Deadlift for one minute Hang power clean for one minute Front squat for one minute Rest for one minute Repeat for a total of 6 rounds. [...]

Strength: Strict press 3-3-3-3-3 Then, AMRAP in 20 minutes of: 200m Run with med ball (20/16) 15 Box jumps (24/20″) 15 Goblet squats (24/16k)             [...]

Skill/Strength: Turkish get-up 5/5 Then, AMRAP in 15 minutes of: 10/10 Renegade rows with heavy dumbbells 10 Pull-ups 5/5 KB Cleans (24/16k)                

Strength: Clean – work to a heavy single Then, “Elizabeth:” 21-15-9 of: Cleans (135/85 lb) Ring dips

  Yup it was Sunday and we were open, instead of Saturday for our wedding celebration WOD and party 🙂 Here’s what we did: Partner up – Xs and Ys preferred… Partners [...]

Skill: The kip – and how it applies to the pull-up and toes to bar Then, five rounds for time of: 10 Deadlifts at bodyweight 10 V-ups 5 Pull-ups          

Strength: Snatch – two sets of 3 at a moderate weight, then work to a a heavy single. Then, two rounds for time of: 35 Wall balls (20/14lb) 20 Burpees 20 Toes to bar 20 Thrusters (95/65lb) [...]