WOD 1 . 21 . 21 3 sets : 2 press + 1 push press 3 sets 2 push press + 1 push jerk 3 sets 3 push jerk + 1 split jerk Cash out relay race : you go I go Run 100m – 250m – 400m – 250m – 100m
Shoulder to overhead SWOD Read More »
WOD 1 . 20 . 21 21 – 18 – 15 – 12 – 9 – 6 – 3 Cal machine KBS 53 / 35 HSPU ( scale with push ups )
WOD 1 . 19 . 21 7 X 3 Back squat Build till round 4 then use same weight or descend rounds 5 – 7 Cash out Sally up and down with V – Tucks
WOD 1 . 15 . 21 20 min AMRAP at the 0 , 5 , 10 and 15 min mark run 400m In the remaining time between runs amrap 3 power cleans 3 front squats 3 push jerks Use 155 bar for men and 95 bar for woman score total rounds and reps.
WOD 1 . 14 . 21 A. at 0:00 perform 21 – 15 – 9 cal machine 3 – 2 – 1 rope climb 10:00 min cap B. At 12:00 perform 21 – 15 – 9 cal machine ( different machine from A ) 21 – 15 – 9 toes to bar 10 min cap
WOD 1 . 13 . 21 5 Rounds 10 deadlifts 185 / 125 20 pistols ( alternating lunges to scale ) 30 push ups 22 min CAP
WOD 1 . 12 . 2021 A. every 4:00 for 5 rounds 5 power snatch 5 OHS from ground ( from your 5th snatch ) B. Crazy 8s 8 min AMRAP 8 KBS 70 / 53 8 burpees
Skills vs gruntwork Read More »
WOD 1 . 11 . 2021 AMRAP 14 10 pull ups 30 double unders 2 – 4 – 6 – 8 – etc Cluster 135 / 85 Do the 10 pull ups and 30 double unders before each ascending round of clusters for 14 minutes.
WOD 1 . 8 . 21 3 rounds 5 snatch 155 / 95 8 burpees over the bar straight into 3 rounds 10 snatches 95 / 65 8 burpees over the bar 20 min cap
Tale of 2 snatches Read More »
5260 Bonsai Avenue F Moorpark, CA 93021
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