WOD

WOD #733

BACK SQUAT 5x10 Start every 2:00 FT CAP 12' LUNGES 10-20-30-20-10 WALL BALL 5-10-15-10-5 ...

WOD #731

Warm Up 3RNFT 10 Knee Push Up 10 V-Ups 1:00 Plank Skill: Ring Dip For Time: 21 - 15 - 9 Ring Dip/ Prll Dip T2B Cap 8' ...

WOD #730

Warm Up 800 mt Run Then 30" On 30" Off × 3 round KB Swing Goblet Squat Skill: KB Taters 3RFT 400 mt Run 21 Taters 12 C2B/ Pull Up Cap: 12 ...

WOD #729

Warm Up 3 Sets 10 MB Cluster 10 No Push Up Burpees 30 SU Rest 1:00 AMRAP 25:00 50 Wall Ball 50 Burpees 50 DB Snatch 25/20 20/15 50 DU ...

WOD #728

Warm Up 3 Rounds Of 5 Muscle Snatch EB/PVC 5 OH Shrug 10 Intra/Extra Rotation Skill: Hang Snatch AMRAP 12:00 15/12 Cal 10 Push Up 5 Hang Snatch 50/35 40/25 ...

WOD #727

Warm Up Mobilty Hip/Ankle/Front Rack Front Squat 5×6 Go Every 2:00 For Time: 5-10-15-10-5 Goblet Squat 32/24 24/20 Box Jump 60/50 ...

WOD #726

W.U. 100m run 20 step up box 10 push up  20 step up box 10 push up 100m run Skill HSPU Method amrap 2' rest 2' Thruster 40/25 e.b. Cal HSPU - Push up burpees box jump over ...

WOD #725

3 round of 10 easy burpees 10 fs e.b. 30 mountain climber Fs e3mom 15 10 rep @ 50% 1RM 10 rep @ 55% 3 X 10 rep @60% Emom 9’ 1 - 3 wall climb sx bear crowl 2x(5m+5m) 2 - 30 kb Swing 32-28/24 24/16 3 - 20 kb front rack rear lunges...

WOD #724

W.U. 3 rof 10 push up 8 DB front squat 6 easy burpees stil DB oly squat clean Amrap 14’ 1+1 complex DX / SX 4 db snatch 4 oly db squat clean 4 db oh lunges If you drop the db or pause the complex have to do 50m shuttle run ...

WOD #723

Volume accumulation 4’ 5 Kipping movement 10 KB row one arm Skill banded BMU 9 RFT 8 KB American Swing 24/20 20/16 5 burpees jump over KB 3 BMU / C2b / 5 PullUp cap 18’ target 15 ...

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