Kill Bill

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Overhead Squat 15 mins to find 1RM WOD: Conditioning 3 RFT: 10 Snatches (155/110) 20 Burpees Time Cap = 18 mins Finish: Monostructural Double Unders/Triple Unders 10 mins to establish max unbroken set[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3568" 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]

Hips and Their Flexors

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Front Squats 20 mins to find 3RM WOD: Conditioning 50-40-30-20-10 Kettlebell Swings Sit Ups Finish: Midline Weighted Plank Holds 2 x 1 minute[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3560" 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]

Gwen

By: 0

[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/Triple Unders 15 mins of skill work WOD: Oly 15-12-9 Clean & Jerks Rules: Choose a weight Touch and Go only at the floor; no dumping (Rest only off the ground) No Re-grip allowed Rest as needed in between sets Use same load…

Fight Gone Bad

By: 0

[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 10 mins of skill work -then- 5 min EMOM 5-10 Pull Ups WOD: Conditioning 3 Rounds 1 minute Wall Balls (20/14#) 1 minute Sumo Deadlift High-Pulls (75/55#) 1 minute Box Jumps (24/20") 1 minute Push Press (75/55#) 1 minute Row (Calories) 1…

The Inquisition

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]WOD: Conditioning 30 min AMRAP 5 Deadlifts (275/195#) 7 Wall Balls (20/14#) 9 Box Jumps (24/20") Finish: Recovery 800m Run[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3544" 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]

Michelle’s Milestone

By: 0

[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 20 reps @ 60% of 1RM WOD: Conditioning 44 Goblet Squats (16/12kg) 44 SDLHP (65/45#) 44 Hollow Rocks 44 Push Press 44 Mountain Climbers (L/R = 1) 44 Hang Power Snatches 44 Push Ups 44 Slam Balls (30/20#) 44 V-Ups 44 Back Squats[/vc_column_text][/vc_column][vc_column…

Catch Your Breath

By: 0

[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 20 reps @ 60% of 1RM WOD: Conditioning 12 min AMRAP 10 Burpees 25 Double Unders Goal = 6+ Rounds Finish: Midline Stability PVC Shoot Through[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3522" 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]

White Flag

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Front Squat 20 mins to find 1RM WOD: Conditioning 14 min AMRAP 7 Burpees 7 Toes to Bar Goal = 7 Rounds Finish: Recovery Mobility[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3511" 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]

Lift That Sh*t

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Muscle Ups WOD: Lifting Back Squat 6 x 3 @ 80% Split Jerks 7 x 2 @ 80% Complete a lift every 90 seconds. 3 mins Rest between the Back Squat and Split Jerk[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3494" 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;}"]…