WOD

THURSDAY


Strength, EMOM x 7: 3 Deadlifts For Time: 5 Rounds10 Deadlifts 225/15530 Squats Extra (complete prior to class)GymnasticsA. Toes-to-bar: 3 x 10, resting 1 minute between sets

WEDNESDAY


CLASS WARS FLOATER WOD YOU HAVE UNTIL FRIDAY Jan 22nd to GET IN YOUR FLOATER WOD FLOATER 2 MIN Assault bike for Max Cal.  You only have one attempt.  There will be a spot on the board for scores   WEDNESDAYTeams of 3, for total reps: AMRAP 25A. Buy-in: 100 Calorie Row B. Then: AMRAP25 Burpee Box Jump Overs 24/2010 Rope Climbs25 Burpee Box Jump Overs 24/208 Rope Climbs25 Burpee Box Jump Overs 24/20 6 Rope Climbs25 Burpee

TUESDAY


TUESDAY For Total Reps: 3 rounds, each round is a 3 minute AMRAP12 Power Snatches 95/659 Power Snatches 115/756 Power Snatches 135/953 Power Snatches 165/115*rest 3 minutes between AMRAPs Midline Cash-out: 3 Rounds Not For Time60 Second Plank (weighted, if possible)20 Hip Extensions (weighted, if possible) Extra (complete after class)Rowing: 4 x 1000m, resting 2 minutes between sets

MONDAY CLASS WARS BENCHMARK 1


*THIS WOD WILL BE RUN IN TWO HEATS......EACH COMPETITOR NEEDS A COUNTER FOR DU AND WALL BALL AND PULL-UPS MONDAY Gymnastics, 3 sets: 2 L Pull-ups + 3 Strict pull-ups + 4 Kipping Pull-ups, resting 2 minutes between sets. Scale reps to allow for each set to be completed unbroken. Class Wars Workout # 1, For Total Reps: AMRAP 1050 Double Unders25 Wallballs 20#/14#15 Pull-ups (scale: 15 Ring Rows) Videos(1) Strict Muscle-up From Box: https://www.y

SUNDAY


"WHITE" Five rounds for time of:15′ Rope climb, 3 ascents10 Toes to bar21 Walking lunge steps with 45lb plate held overheadRun 400 meters U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurg

FRIDAY


FRIDAY For Total Reps: 'Tabata'A. Tabata Row, for caloriesB. Tabata Sit-upC. Tabata Wallball 20/14D. Tabata Walking Lunge Steps*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Extra: (complete after class)A. Conditioning: For Total Time10 Overhead Squats (unbroken) @ 155/10520 Calorie Assault Bike Sprint-rest 3 minutes-10 Overhead Squats (unbroken) @ 135/9520 Calorie A

THURSDAY


THURSDAY Strength, 3 Rounds Not For Time:5 Push Press10 Push-ups (Unbroken)*These movements are to be performed back-to-back with minimal rest between. Rest as needed between sets. For Time: 3 Rounds15 Push Press 95/65 15 Chest-to-bar Pull-ups

WEDNESDAY


WEDNESDAY Strength, Front Squat: 2 OptionsA. Build to a 2 RMB. 2 x 2 @ 100% of 1 RM (for those who have been completing the 'Extra' Front Squat Strength Progression) For Time: 21-15-9Box Jumps 24/20Front Squats 115/75 Extra: (complete after class)StrengthA. Back Squat, EMOM x 10: 3 Back Squats MidlineA. For Time: 3 Rounds20 GHD Sit-ups20 Hip Extensions ENGINE FOR TIme 21-15-9 Box jump (24/20) Front squat (115/75) 400 m run between each ro

MONDAY


MONDAYConditioning: 7 rounds, each round is a 2 minute AMRAP7 Hang Power Cleans 95/657 Thrusters 96/657 Burpees over the bar*1 minute rest between rounds. Score is total reps. Goal is to go unbroken on the power cleans. Adjust weight accordingly. Extra (complete prior to class)WeightliftingA. Pause Split Jerk: 5 x 2 (2 Second Pause in initial dip & 2 second pause in catch position)*No more than 75% of your 1 RM B. For Total Time: Squat Clea

SUNDAY


8-9:30 Endurance 400 m run 10 T2B 5 man makers (35/15) 3 rope climbs 200m sled pull (135/95) 100m farmers carry (53/35) 6 RFT 9:30-10:30 400m run 10T2B 3 rope climbs 200 sled pulls (135/95) 100m farmers carry (53/35) 3RFT

1 109 110 111 112 113 119