Open (Advanced)/Performance (Intermediate/Masters): 1. Skill: Movement Prep 2. 3×4 Minute AMRAP’s:* Buy In: Assault Bike 21/15 Calories AMRAP in remaining time: 18 Pull-Ups 18/15 Calorie Row Rest 4 Minutes 4 Minute AMRAP: Buy In: Assault Bike 21/15 Calories AMRAP…
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Open (Advanced)/Performance (Intermediate/Masters): 1. EMOM x 6: 4 Burpees Over Barbell 1 Clean & Jerk-Moderate weight ACROSS. 2. Front Squat 3×5-BUILD to tough load. Rest 3-4 minutes between tough sets. 3. Close Grip Tempo Bench Press 3×8-10 reps @ 21X2-Moderate load across, rest 2-3 minutes between sets. Post WOD (Optional): This…
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Open (Advanced): 1. Weighted Strict Chin Up 8-6-4 reps-BUILDING, rest 2-3 minutes between sets. 2. 12 Minute AMRAP: 7 Box Jumps (36/30″) 14 Kettlebell Swings (2/1.5) Performance (Intermediate/Masters): 1. Weighted Strict Chin Up 8-6-4 reps-BUILDING, rest 2-3 minutes between sets. 2. 12 Minute AMRAP: 7 Box Jumps (30/24″)…
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Open (Advanced): 1. Skill: Movement Prep 2. For Time (115/75): Run 800m 30 Overhead Squat Run 600m 25 Power Snatch Run 400m 20 Thruster Performance (Intermediate/Masters): For Time (75/55): Run 800m 30 Overhead Squat Run 600m 25 Power Snatch Run 400m 20 Thruster General Fitness (Beginner/On-Ramp): For Time (55/35): Run 600m 20 Overhead…
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