WODs

Skills: Wall walk/Handstand push up progression & Ring dips Then, AMRAP 15 minutes of: 3 Wall walks 10 Parellette pass-thrus 10 Ring dips  

Squat – work up to a heavy weight to perform 5 reps. Do 3 work sets with same weight. Then, run for 1 mile for time.  

Strength: Power clean – work up to a heavy set of 3 Then, AMRAP 10 minutes: 10/10 Kettlebell cleans (24/16k) 15 Wall balls (20/14lb)                 [...]

Skill: Proper form for the plank and the push-up Then, AMRAP 20 minutes of: 10 Push-up 10 Goblet squat (24/16k) 10 Sit-up For each round after the 1st round, add 10 Sit-ups. Finisher: Maximum [...]

“Fr.E.A.K with a partner” (First rounds of Fran, Eva, Annie, and Kelly) For time: 21 Thrusters (95/65lb) 21 Pull-ups Run 800m 30 KB swings (32k/30k) 30 Pull-ups 50 Double-unders 50 [...]

Skill: Kettlebell ladder Then, “Helen.” 3 rounds for time of: Run 400m 21 Kettlebell swings 12 Pull-ups                 Athletes RX’in [...]

Strength: Bench Press – 5 sets of 5. Make your last set your heavy work set. Then, 15 minute AMRAP of: 15 Toes to bar 15 Box jumps (24/20″) 10 Renegade rows (50/35lb) – L+R=1

Strength: Squat – warm up to heavy weight and perform 3 work sets with 5 reps at the same weight Then, AMRAP 10 minutes: 10 Wall balls (20/14 lb) 10 Double-unders

Strength: Deadlift – warm it up and then do 3 sets of 5 at the same weight. We will be working on FORM and making sure we start each lift at a DEAD stop. Then, 4 rounds for time of: Run [...]

Eight rounds for time of: 10 KB swings (24/16k… but upgrading is encouraged) 10 Overhead lunges with plate (45/25lb) 10 Push-ups Finisher: Max-hold L-sit on parellettes with heels above [...]