WOD“Tabata Something Else” Pull-Ups Push-Ups Sit-Ups Squats *8 Rounds Per Movement. No rest between Movements. 20 Sec Work followed by 10 Sec Rest **Score is Total REPS for all movements. ***Repeat WOD. Check your last score HERE. Total: 262 Rx
WOD 18 min AMRAP: 6 Deadlifts 4 Shoulder-2-OH 2 Hang Squat Cleans 4 OTB Burpees *Weight is chosen by athlete. Athlete cannot change weight once WOD starts. Use the same weight for all 3 lifts. **Score is total weight moved by athlete in allotted time. Example: Athlete chooses 95# and …
WOD Run to Murrieta Hot Springs Rd and back. *Athlete must carry either a (20/14) Medball, (20/15) Slam Ball, or (2- 10#/1- 15#) bumper plate(s). **If athlete’s chosen gear ever hits the ground during the run for any reason, athlete must perform 20 burpees for every drop when they arrive …
“Three Wise Men”“Jeremy” 4 min AMRAP: 5 Hang Squat Snatch (135/95) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” 4 min AMRAP: 10 Power Cleans (135/95) 20 Pull-Ups Rest 2 minutes, and then… “Beau” 4 min AMRAP: 15 Box Jump-Overs (24/20) 30 Wall Ball Shots (20/14) *Score …
WOD 3 rounds: 10 HSPU 10 ring push ups 1 min plank hold 800 m run Time: 22:34 (2 pads HSPU)
WOD 20 min AMRAP: 2 rope climbs 150 ft DB farmers carry (40/25) 20 sit ups 10 air squats Total: 5 rounds + 2 rope climbs
WOD 5 rounds: 7 power cleans (155/110) 14 wall balls (20/14) 200 m run Time: 18:29 Rx
Strength: Front SquatTake 10 minutes to find 1RM (from rack) WOD 18-16-14-12-10-8-6-4-2 Ring rows Air squats Sit ups Walking lunges Strength: 205 1 rep max today Time: 19:21 Rx
Strength program Week 1 Day 1: Squat Snatch: 3 @ 75%: 55# 3 @ 78%: 65# 3 @ 82%: 75# 3 @ 82%: 75# Snatch pulls: 5 @ 85%: 115# 5 @ 88%: 120# 5 @ 95%: 125# Back Squats: 5 @ 70%: 175# 5 @ 73%: 182.5# 5 @ 76%: 190# 5 @ 76%: 190# 5 @ …
WOD 100 Double Unders (Scale: 200 S/U) 10 clean and jerks (135/95) 75 D/U 10 clean and jerks 50 D/U 10 clean and jerks Time: 12:59 Rx