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Group Warm-up Regular WOD 7 minute AMRAP: a) Wall-balls (20#/15#) – 15 b) Ring dips – 10 12 minute AMRAP: c) Abmat sit-ups – 20 d) Bar muscle-ups – 10 For time: e) Hang clusters (155#/105#) – 10 f) Wall-balls (20#/15#) – 30 g) Hang clusters (185#/125#) – 10 h) Burpee bar muscle-ups – […]
Warm-up 7 minutes (steady) Step-ups (24″/20″) – 10 Bent over rows (45#/35#) – 10 Wall squats – 10 Heavy Week 7 of 12 2 rounds: 750 meter row Time Cap 20 minutes If desired, post scores to comments!
Warm-up 7 minutes (steady) Front squats (45#/35#) – 10 Inch worms – 5 Leg swings per leg – 10 Heavy Week 7 of 12 Front squats:* 1 x 5 at 65% 1 x 4 at 75% 1 x 4 at 80% 1 x 4 at 85% *8-12 handstand push-ups after each set Regular WOD […]
Group Warm-up Heavy Week 7 of 12 Every 90 seconds for 15 minutes: 1 – 3 position squat clean + 3 split jerks Regular WOD 2 minute AMRAP followed by 1 minute of rest then.. 4 minute AMRAP followed by 2 minutes of rest then.. 8 minute AMRAP: a) Double-unders – 60 b) […]