Tuesday’s WOD

Buy In:
6×6 Front Rack Step-ups (115/75)
then,
7 Box Jumps (30/24) EMOM for 7 min

WOD:
5 Deadlifts (225/155)
10 Hollow Rocks
3 min AMRAP

2 min rest

10 Deadlifts (185/125)
15 Weighted V-ups
3 min AMRAP

2 min rest

15 Deadlifts (135/95)
20 Mason Twists
3 min AMRAP

Cash Out:
50 Sit-ups for time

Posted in WOD |

Monday’s WOD

Buy In:
1 Snatch EMOM 10 Rounds (warm-up for WOD)

WOD:
6 min to find 1RM Snatch
then,
8 min AMRAP of:
30 DU’s
15 C2B
30 DU’s
15 T2B
then,
6 min to find 1RM Snatch

Cash Out:
Pick your pain mobility

Posted in WOD |

Friday’s WOD

Buy In:
24ft Hand Stand Side Step Facing Wall
Right and Left for 2 Rnds

WOD: GMS
21 – 15 – 9
Box Jumps (24/20)
KB Swings (53/35)
15 – 12 – 9
WallBalls (20/14)
T2B
9-6-3
Ground to Over Head (185/125)
Muscle Ups (Scale C2B)
17min CAP

Cash Out:
Recover Row 1000m

Posted in WOD |