1. Conditioning A. 500 Meter Row For Time B.1000 Meter Row for Time *These are both GLORY BOARD WOs. Rest as long as you need to between A & B. Move to # 2 & 3 if rowers are not available. 2. Snatch EMOMx8: 1 Snatch at 65%, 70%, 75%, 80%, 85%, 75%, 80%, 85% 3. […]
1. “Luke” 40 double unders 15 CJ, 155/105 400m Row 30 TTB 400m Row 45 Wall Balls, 20/14 40 Double unders 45 KBS, 55/35 400m Row 30 Ring Dips 400m Row 15 Lunges, 95/65 40 Double unders 2. Jerk – in 10 min work up to a heavy single Gym Notes *The website will be […]
Teams of 2 (1 athlete works at a time) 50-40-30-20-10 reps for time of: Power Clean, 135/95 Box Jump Overs, 24/20 Push Jerks, 135/95 Toes to bar
Posted by CFCody Category: Uncategorized WOD
Open gym from 6-9am. Allow AT LEAST 30 min for the WOD. Please do not show up at 9. 12 days of Christmas 1 Snatch 95/135 2 burpee box jumps 24/30 3 Handstand Push Ups 4 pistols 5 Toes to bar 6 KB clean & jerk 35/55 7 Wall ball 15/20 8 Deadlifts 95/135 9 […]
1. Conditioning “Double Time” Teams of 2, with a running clock. 1 Athlete works at a time. AMRAP 2: Squat Cleans (135/95) AMRAP 2: Push Jerks (135/95) AMRAP 3: Squat Cleans (135/95) AMRAP 3: Push Jerks (135/95) AMRAP 4: Squat Cleans (135/95) AMRAP 4: Push Jerks (135/95) 2. Skills EMOMx7: 5 Sotts Press HOLIDAY SCHEDULE […]
