1-12-11
Complete for time: Run 400 m 25 Air squats Run 400 m 25 step walking lunge Run 400 m 25 Air squats Run 400 m 25 step walking lunge Run 400 m 25 Air Squats Run 400 m 25 step …
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1-11-12
Max Effort Bench Press, 1 rep max Dynamic Effort Bench Press 1-10-1-20-1-30 reps For 10, 20 & 30 reps, loads are approximately 80%, 70% & 50% respectively. Post total load (add up all six barbell loads)
1-10-12
Skill Transfer Burgener Warm Up WOD Complete 5 rounds for time of: 9 Hang power snatches 21 Double Unders
1-9-12
90 Day Challenge WOD 15 minutes to complete 1 rep max on Deadlift Rest 5 mins 50 Burpees for time Rest 5 mins 1 mile run or 2K row for time Each of these exercises will be scored separately based …
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1-6-12 “The Epiphany”
“Twelve Days of Christmas” Order to be determined during the wod 🙂 100 jump ropes Turkish get-up Kettlebell Swing KB press KB sumo deadlift high-pull KB goblet squat KB sit up KB snatch KB burpee KB row KB figure eights …
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1-5-12
Death by 10 meters Every Minute on the minute complete the following: 10m Run – 10 Meter Line Increase one 10m run every minute.
1-4-12
Tabata This! Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 …
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1-3-12
Skill: Turkish get-up WOD: Complete the following complex (Fran weight): Push Press, 7-7-7-7-7-7-7 Thruster, 7-7-7-7-7-7-7 Front Squat, 7-7-7-7-7-7-7 Athlete will complete seven push presses, seven thrusters and seven front squats in a single complex. The entire complex must be completed …
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