“UNDER STRESS”

April 23rd, 2019 Posted by No Comment yet

5 x 5 Building * snatch grip behind neck
OH STRICT press * Then 1RM *ALT
5 x ME Jumping Lunges
15 MIN CAP

“UNDER STRESS”

10 Down 1 Up
Box Jump Overs
Bent Over Row (Barbell)
10 min cap * 2 min change over
10 Down 1 Up
OHS
HSPU
10 min cap
RX = 50/35

“CAST AWAY”

April 22nd, 2019 Posted by No Comment yet

Front Squat * Build to heavy 5
5 x 5 @ HEAVY weight *ALT
with ME Shoulder taps * SC on wall

“CAST AWAY”

25*20*15*10*5
Thrusters
T2B
* = 50 Double unders
REST 2 Mins

ME Unbroken Thrusters @ WOD weight
RX = 50/35
25 Min Cap

“WELCOME TO THE JUNGLE”

April 19th, 2019 Posted by No Comment yet

“Welcome to the JUNGLE”

Block Run = 800 m
40 box jumps
20 Ring dips
40 S2OH
20 Pull Ups
30 Hang Cleans
20 HSPU
30 OHS
20 T2B
20 Thrusters
20 Pistols
20 Snatch
5 Muscle ups
Block Run = 800 m

RX – 50/35

“EASTER BUNNY”

April 17th, 2019 Posted by No Comment yet

1 Rm Split Jerk * off rig

“Easter Bunny”

In Pairs
150 Double under Buy In
40 Thrusters
40 B.O.B
40 HSPU
40 Box Jumps
40 Ring dips
40 Second Handstand Hold
40 Squat Jumps (must touch feet)
40 Pull Ups

150 Double Under Buy OUT

RX 50/35 – one partner working @
a time – wall ball must be held by
non working partner in arms! At all
times. Try and pair with someone
@ same level so u can share 1 bar
Handstand hold – u must stay in one
square – scaled = partner can assist
Wall ball – 9/6 RX SC 6/3 ** 40 min cap

“WRATH”

April 16th, 2019 Posted by No Comment yet

1 Min ME Snatches
1 min rest
1 Min ME B.O.B
1 min rest * 2 rounds

“Wrath”

15 Min Ladder 2,4,6,8,10 etc
Hang Sq Snatch
B.O.B
Oh Squat
V Up

RX 40/25

“UNDER STATED”

April 15th, 2019 Posted by No Comment yet

O.H.S 5 x 5 Building
then 5 x 3 at Heaviest weight

“Under Stated”

20 MIN AMRAP
400 m Run
10 SLOW Press ups
5 STRICT T2B
5 STRICT Pull Ups
20 Box Jump overs
5 STRICT HSPU

“BEATS”

April 14th, 2019 Posted by No Comment yet

Seated S2OH building to a 3 RM
Drop weight to 50% of 3RM and do ME
unbroken – record * ALT with ME jumping
lunges **3 ROUNDS

“Beats”

21 * 15 * 9
Cleans
Pull Ups
* = 20 Double unders

15*9*3
Snatches
HSPU
* = 20 Double unders

9*6*3
Clusters
T2B
* = 20 Double unders

RX 50/35 *** 30 Min Cap

“BESTIES”

April 11th, 2019 Posted by No Comment yet

Box Jump tech – progressions

HSPU – progressions- recycle tech

“Besties”

In Pairs – one working/one holding
no minimum work requirement

40 Pull Ups – work
Bar hang
40 Front squats – work
Front rack hold
40 Push Press – work
OH hold
40 Burpees – work
Plank hold
40 WB Sit up – work
pass ball to each other/both working
40 Box Jumps – work
Seated Wall hold
200 double unders – work
30 min AMRAP
RX = 50/35

“BILLY GOAT”

April 10th, 2019 Posted by No Comment yet

1 Min ME Thrusters
1 Min ME B.O.B (lateral)
2 Rounds

“Billy Goat”

10 Down 1 Up
OHS
Pull Ups

10 Down 1 Up
Burpee Box Jump Overs
HSPU

RX 50/35

25 min cap

“PSYCHO KETTLE”

April 9th, 2019 Posted by No Comment yet

15 MIN EMOM
5 – 10 STRICT HSPU
5 -10 HEAVY Front Squat
5 – 10 Strict Pull Ups
5 – 10 M handstand walk
5 – 10 STRICT ring dip

“Psycho Kettle”

3 Rounds for time
20 KB Swings
20 Goblet Squats
20 KB Snatches

You must not put the KB down until you
have completed a full round – penalty = *

* = 5 Burpees

RX = 32 /24