2-3 Attempts at Max Pull-Ups – Then – “Courage Wolf” AMRAP in 4 min 10 Push Press (95/65) 10 Box Jumps (24/20) 20 AbMat Sit-Ups Rest 2 min, then AMRAP in 4 min 10 Hand Release Push-Ups 10 Alt Lunges 20 Double Unders WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, …
Find a new 1RM Bench Press – Then – “Karen” For Time: 150 Wall Balls (20/14) WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, 5pm, 6pm, 7pm
20 min running clock Every Even Minute: Movement A Every Odd Minute: Movement B Pick Movement A from the following: 2 Muscle-Ups (Ring or Bar) 10 Pull-Ups 10 T2B 10 Push-Ups Pick Movement B from the following: 10 Box Jumps 10 Wall Balls 20 Double-Unders 20 Air Squats WOD TIMES: 6am, 7am, 9am, 12pm, …
KARIS’ BIRTHDAY WOD! CASH IN: 21-15-9 Kettlebell Swings Sit-ups 500m Row 40 Power Snatches (75/55) 30 Toes-to-Bar 20 Deadlifts (185/125) 10 Walking Lunges in Front Rack (185/125) CASH OUT: 9-6-3 Box Jumps Pull-ups WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, 5pm, 6pm, 7pm
The Bear Complex 5 rounds of 7 repetitions of the following complex (not for time): 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Increase weight if possible after each round Score is maximum weight you successfully completed all 7 reps without releasing the bar. WOD …
Front Squat EMOM 2 reps @ 80% for 7 min – Then – 3 rounds for time: 10 pull ups 15 KBS 20 pistols WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, 5pm, 6pm, 7pm
Technique: Coach’s Choice – Then – “Newhouse” 5 rounds: 8 Bench Press (bodyweight) 12 Single Arm Dumbbell Snatches (40% bodyweight) * Rest 1 min after each round WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, 5pm, 6pm, 7pm
MYSTERY WOD! (and nooooo it’s not rowing!!!) WOD TIMES: 9am, 10am (open gym), 11am
Technique: Snatches – then – “Snatch + Dash” For Time: 10 Hang Power Snatches (75/55) 40 yd shuttle sprint (in 10 yd increments) 20 Hang Power Snatches 80 yd shuttle sprint (in 10 yd increments) 10 Hang Power Snatches 40 yd shuttle spring (in 10 yd increments) Cash out: 500m Row WOD …
Technique: Kipping & Deadlifts – then – AMRAP in 12 min 10 Deadlifts (225/155) 15 Pull-Ups 20 Double-Unders WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, 5pm, 6pm, 7pm
