“Group Hug” AMRAP 30 min 5 T2B 10/7 cal Row 5 Hang Power Snatch *One teammate complete a full round, then switch. Each teammate must complete 2 full rounds before…..
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Category Archives: wod
For Time 45 Wall Balls 20/14 45 Deadlifts 225/155 45 Bar Facing Burpees 30 Wall Balls 20/14 30 Deadlifts 225/155 30 Bar Facing Burpees 15 Wall Balls 20/14 15 Deadlifts 225/155 15…..
Cardio Hell 2k Row (10 min cap) 3 minute Rest 100/75 Assault Bike Cals (10 min cap) 3 minute Rest 1 mile Run (with a running clock for time)
Strength: 1 rep max Squat Clean *15 minute time cap WOD: AMRAP 12 48 Double Unders 12 Alternating Pistols 6 Thrusters 95/65# 3 Bar Muscle Ups
Every 5 Minutes X 5 Rounds 20/15 Cal Row 10 Box Jumps 30/24″ 5 Clean and Jerks 155/105# 1 Legless Rope Climb **score is slowest time of 5 intervals
Strength: Back Squat 4X4 at 75% of 1 rep 20 reps @ 63% of 1 rep WOD: AMRAP 9 minutes 9 DB Squat Snatch 50/35# 6 Strict Pull Ups 3…..
Teams of 2 AMRAP 24 min 30/20 cal Row 12 Squat Cleans 225/155 30/20 cal Row 12 HSPU
Strength Build to Heavy 1 Snatch Balance + 3 OHS 3 sec pause at every squat *12 min time cap WOD “Grim Reaper” AMRAP 5 21-15-9 OHS 95/65 T2B Rest…..
Strength: EMOM x 10 min Odd: 10 Bench Press 135/95 Even: 4 Strict Pull Ups WOD: AMRAP 12 minutes 15 Box Jump Overs 24/20″ 12 Sumo Deadlift High Pulls 95/65#…..
