B-43

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Double Unders WOD: Conditioning 400m Run 43 Hang Power Cleans (95/65#) 43 Double Unders 43 KB Swings (24/16kg) 400m Run 43 Push Jerks (95/65#) 43 Double Unders 43 Alt KB Snatches 400m Run Finish: Melodic Sing Happy Birthday or leave Brian a note on…

Team WOD

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text] WOD: Conditioning Ten rounds of: Run 200m 7 Chest to bar pull-ups 7 Front squats (135/95#) 7 Handstand push-ups Grab a partner. Each partner does 5 total rounds. One person works at a time but run together.[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1781" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px…

Wittman

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill WOD Prep Kettlebell Swing Power Clean Box Jump WOD: Conditioning Seven rounds for time of: 15 Kettlebell Swing (24/16kg) 15 Power Cleans (95/65#) 15 Box jumps (24/20") Finish: Midline 35 Hollow Rocks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1776" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Karen

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Deadlift 3 x 5 @ 75% of 1RM WOD: Conditioning For Time: 150 Wall Balls (20/14#) Finish: Midline 35 Hollow Rocks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1769" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Tabata Something Else

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Bench Press 3 x 5 @ 75% of 1RM WOD: Olympic Tabata Pull Up Push Ups Sit Ups Air Squats Complete 32 intervals of 20 seconds of work followed by ten seconds of rest. There is no rest between exercises. Finish: Midline Plank Wars[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image…

Hanging Around

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Pull Ups Strict/Kipping/Butterfly WOD: Olympic Hang Snatch (Full Squat) 3-3-3-3-3-3-3 Finish: Sprint 500 m Row for Time[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1759" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Team WOD

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]WOD: Conditioning 3 Rounds: 3 Sets for each partner: 3 GTOH (95/65#) 6 Toes 2 Bar 9 Burpees 400m Run This is a two person team workout. Each partner must complete 3 sets of the triplet before both partners run together.[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1750" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded"…

Badger

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill WOD Prep WOD: Conditioning 3 RFT: 30 Cleans (95/65# 30 Pull Ups 800m Run Finish: Recovery Mobility[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1744" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Up & Down

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Strict Press 3 x 5 @ 75% of 1RM WOD: Conditioning 50-40-30-20-10 Wall Balls (20/14#) 10-20-30-40-50 KB Swings (24/16kg) Finish: Midline 50 (4 ct.) Flutter Kicks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1740" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Row Your Boat

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Back Squat 3 x 5 @ 75% of 1RM WOD: Conditioning 500m Row 1 Power Clean (155/105#) 400m Row 2 Power Cleans 300m Row 3 Power Cleans 200m Row 4 Power Cleans 100m Row 5 Power Cleans Finish: Midline 20 Barbell Rollouts[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1735"…