Warm-Up 3 min row then :30 row :30 burpees x 3 sets 10 walking lunges Strength 4 Sets Bulgarian Split Squats x 10 each leg (31×1) Strict Pullups x 7-10 – use weight if needed WOD “Fortitude” (build) EMOM x 20 1 = 10- 15 cal row 2 – 10-15 burpees over the row
Warm-Up 3 min row 3 min coaches BB choice 2 min row 2 min coaches BB choice Strength Build to a heavy but PERFECT Hang power snatch triple WOD “Snatch DTish” 5 rounds for total time including rest 12 DL (115/75) 9 HPS 6 OHS *rest :60 bt each round
Warmup 1k row at the 500m and 1k mark 10 back squats 5 squat cleans 5 front squats Strength Back Squats E2MOM x 5 sets 3 Back Squats @90% WOD 5 Rounds 3 Rope Climbs 10 Front Squat (135/95)
WARM-UP 1 min stepups 20 situps 1 min box jump stepdown 10 strict press 10 push press Strength 4 Sets SA DB row x 8 (20×2) Hanging L-sit/Nsitx :20-:30 WOD 3 Rounds for time 30 Push Press (95/65) 30 WallBall Situps 30 Box Jumps (24/20)
SWOLE CITY 4 Sets Alt Standing DB press x 10 each arm weighted situps x 20 P POWER WOD 7 rounds 200m sprint 10 Double kb thruster 10 burpees rest 1:1 or w partner
END WOD 7 rounds for time 15/13 cal row 15 KB Swings 15 Box Jumps (24/20) Core 2 sets 20 hanging knee raise 50 russian twists 1 min hollow body hold 2 Person Teams 12 rounds for time – 1 person works at a time 10 DB snatch 10 T2b
Warm-Up Coaches Choice Strength Build to a 1rm Power Clean + Hang Squat Clean WOD 3 Rounds each for time 5 Hang Squat Cleans 10 Box Jumps 15 T2B – rest 2 min
Warm-Up 1 min singles 10 lunges in place 10 pushups 1 min doubles *mobility Strength 4 Sets Bulgarian Split Squats x 10 each leg (31×1) Close Grip Bench Press x 5 WOD 3 Rounds for time: 100 Doubles 25 Pushups
Warm-Up Tabata row for cals then 3 rounds 5 Snatch grip dl 5 hang power snatch 5 OHS 5 hang Squat snatch stretch Strength Build to a 1rm OHS – no tempo WOD E5MOM X 4 Sets 500m row 5 Hang Power Snatch (155/105) (heavy but UB) 10 C2B Pull-ups
Warmup 2 min singles 1 min burpees 1 min box jumps 1 lap walking lunge around rig 10 SA kb swing 10 SA DB snatch Strength Back Squats E2MOM x 6 sets 3 Back Squats @85% *if you were not here last week build to a heavy single WOD EMOM x 21 1 = 12-16 DB …
