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Last 7 WODS

Barbell:
Snatch Complex
1 Snatch + 2 Overhead Squats
5×1

WOD:
5 Rounds for time:
5 Power Snatches 95/65
10 Lateral Bar Hopping Burpees

Gymnastics:
Pull up complex

2 BMU + 2 Pull overs + 2 BMU
-OR-
1 strict pull up + pull over
* work complexes at least 3-4 times

WOD:
For time:
1k Row
1 Mile Run

Barbell:
Shoulder Press
5×3

WOD:
EMOM 12
Minute A: 40 Double Unders
Minute B: 12 UB Wall Balls 30/20

Gymnastics:
Strict Ring Dip w/ ext rotation 5×5
Russian Dip 5×5

WOD:
10 Rounds
10 Cal Row
10 Russian Swings (70/53)

Gymnastics:
Handstand
10s Handstand hold + 6 shoulder taps
x4

WOD:
20 MIN CAP
For time:
20 Deadlifts (95/65)
20 Power Cleans
20 Front Squats
20 Push Jerks
20 Thrusters

*Every min stop and do 4 burpees before continuing the count.

Barbell: Full Snatch Find a heavy double *not touch n go

WOD: 3 Rounds
12 Chest 2 Bar Pull Ups
200m Run
12 Toes 2 Bar
200m Run

Skill: Rope Climb
8 rope climbs OR 8 legless rope climbs

WOD: 4 Rounds
30 Alternating Dumbbell Snatch 45/30
400m Run
20 Alternating Pistols

Full WODS Archive

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