A. Mobility

B. Warm-up

150 Double-unders
Every break do 5 V-ups

Followed by BB warm-up

C. WOD

Teams of 2

30 Hang clean (135/95)
300m Relay Run* (I go, you go)

3 rounds of:
8 Strict Pull-ups** (Rx+ 6 muscle-ups)
16 Burpees
24 Lateral jumpover bar

30 Power clean
300m Relay Run

3 rounds of:
8 Strict Pull-ups (Rx+ 6 muscle-ups)
16 Burpees
24 Lateral jumpover bar

30 Squat clean
300m Relay Run

30 minute cap

* Each athlete runs 300m individually.
** Absolutely no kipping action. Use a band or perform a jumping pull-up.

May 23, 2017

05.24.2017 WOD

A. Mobility B. Warm-up 150 Double-unders Every break do 5 V-ups Followed by BB warm-up C. WOD Teams of 2 30 Hang clean (135/95) 300m Relay […]
May 22, 2017

05.23.3017 WOD

A. Mobility & Warm-up B. Strength Back Squat 5-5-5-5 WOD AMRAP in 15 min 11 wall ball (20/14) 7 pull ups 200m run
May 21, 2017

05.22.2017 WOD

A. Mobility B. Warm-up / Volume Teams of 2 7 Muscle Snatch 75lb/55lb 7 Dips/Triceps Push-Ups Switch EMOM for 10 minutes C. WOD 400m Run 25 […]
May 19, 2017

05.20.2017 WOD

A. Mobility B. Warm-up 400m Run followed by 3 rounds of 10 Toes-thru-ring 10 Push-ups 10 Jumping Lunges C. WOD 120 Double-unders 100 Russian Twist (20/14) […]