Power Braid
WOD 6 . 22 . 18 A. Split Jerk Build to a heavy 2 rep Split Jerk B. ” power braid ” 10 Push Jerk 155 / 105 20 Toes to bar 30 burpees 400m Run 50 Wall Balls 400m Run 30 Push ups 20 toes to bar 10 Push Jerk 155 / 105 […]
WOD 6 . 22 . 18 A. Split Jerk Build to a heavy 2 rep Split Jerk B. ” power braid ” 10 Push Jerk 155 / 105 20 Toes to bar 30 burpees 400m Run 50 Wall Balls 400m Run 30 Push ups 20 toes to bar 10 Push Jerk 155 / 105 […]
WOD 6 . 21 . 18 ” Pechanga ” 7 x 2 min Rounds run 250m 7 deadlifts 255 / 175 max reps double unders Rest 1 minute
WOD 6 . 19 . 18 7 min AMRAP 7 Pull ups 7 KBS 70 / 53 7 Box jumps Rest 3 minutes 5 min AMRAP 5 CTB 5 KBS 5 box jumps Rest 3 minutes 3 min amrap 3 bar muscle ups 3 KBS 3 box jumps
WOD 6 . 18 . 18 A. 5 sets every 2 minutes perform 3 Hang power clean 3 front squats 3 push jerks Building. Score heaviest successful complex B. Cash out 10 – 1 Thruster 115 / 75 run 100m After each set.
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WOD 6 . 15 . 18 A. Sled push 100 ‘ ( 50 high then 50 low ) x 4 Sets B. “Ground Beef ” 8 minute AMRAP 3 push ups 3 deadlifts 6 push ups 3 deadlifts 9 push ups 3 deadlifts 12 push ups 6 deadlifts 15 push ups 6 deaadlifts 18 push
WOD 6 . 14 . 18 Horizontal Displacement Hoopla For time Run 500m Run 400m with medball 20 / 14 250m Farmer carry 2 x 53 / 35 KBS 100 foot Handstand walk ( scale with bear crawl ) (( 100 ‘ is from the garage door to the tape and back )). 250m Farmer
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Wod 6 . 13 . 18 A. 5 x 3 Clean and Jerk ( drop the bar between reps , Not touch and go ) B. “Pony Boy” 10 Rounds 3 Clean and Jerk 185 / 125 15 Wall Balls
WOD 6 . 12 . 18 A. 5 sets of 5 touch and go power snatch B. ” Sunset snatch ” 10 1-minute rounds of: 10 burpees over the bar Max reps of power snatches Rest 2 minutes between rounds. Men: 155 lb. Women: 105 lb. Pick a weight you can snatch 5 times per
WOD June 11th, 2018 A. Walking Front rack lunges 5 sets of 8 steps , Building to something heavy not a 8 rep max, from the rack B. For time “The Ab-witch Chipper” Row 30 Calories 40 pushups 50 situps 60 double unders 30 Toes to bar 60 double unders 50 situps 40 push ups
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