Establish a 1 Rep Max Overhead Squat (Taken From Rack or Floor) In Partners, For Time 50-40-30-20-10 Reps For Time Overhead Squat Knees To Elbows 15 Minute Time Cap Level 1 – 75/55# Level 2 – 115/75# Level 3...
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Open Wod 20.1 10 Rounds For Time: 8 Ground To Overheads 95/65# 10 Bar Facing Burpees 15 Minute Time Cap Scaled 10 Rounds For Time 8 Ground To Overheads 65/45# 10 Bar Facing Burpees (May Step Over Bar on...
2 Rounds For Time Level 1 2 Rope Climbs (Supine To Standing) 20 Seconds L-Sit 2 Rope Climbs (Supine To Standing) 20 Seconds L-Seated Hang 2 Rope Climbs (Supine To Standing) 20 Seconds Hollow Hold 2 Rope Climbs (Supine...
Build To a Heavy 5-Rep Weighted Dip 9 Minutes AMRAP 10 Deadlifts 50′ Single Arm Overhead Walking Lunges 20 Single Arm Alternating DB Snatches 50′ Single Arm Overhead Walking Lunges Switch Arms at 25′ Mark For Lunges Level 1...
Level 1 12 Minutes EMOM Min 1 – 25 Double Unders Min 2 – 11/8 Calorie Row Min 3 – Max Jumping Pull-up Level 2 12 Minutes EMOM Min 1 – 40 Double Unders Min 2 – 12/9 Calorie...
Open Wod 20.4 For Time: 30 Box Jumps 24/20” 15 Clean and Jerks 95/65# 30 Box Jumps 24/20” 15 Clean and Jerks 135/85# 30 Box Jumps 24/20” 10 Clean and Jerks 185/115# 30 Alternating Pistol Squats 10 Clean and...
Establish a 1 Rep Max Strict Press Level 1 In Partners, 3 Rounds For Time 30 Calorie Bike 50 Hanging Tucks Level 2 – Toes To Bar 40 Of Each Level 3 – Toes to Bar 50 Of Each
Establish a 1 Rep Max Deadlift 7 Minutes AMRAP 15 Deadlifts 15 Bar Facing Burpees Level 1 – 185/125# Level 2 – 225/155#
“Hammer” 5 Rounds For Time 5 Power Cleans 135/95# 10 Front Squats 135/95# 5 Push Jerks 135/95# 20 Pull-ups Rest 90 Seconds