Uncategorized

WOD 1 . 26 . 21 AMRAP 15 35 cal row 25 thrusters 75 / 55 15 pull ups

WOD 1 . 25 . 21 Deadlift 7 x 3 Build to heaviest set by set 4. Then build down or stay same weight across. B. Cash out Rotate full rounds with partner for 4 rounds each. 8 box jump over 6 burpee box jump over 8 burpees 20 min cap

WOD 1 . 22 . 21 AMRAP 16 8 toes to bar 8 front squats 95 / 65 32 double unders

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

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 . 18 . 21 5 Rounds 100m Run 6 power cleans 155 / 105 20 wall balls

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