W.O.D

BB Strength - Push Press. Heavy Single.
Compare to:11/27/19

WOD (12min) - AMRAP(12):
200/150M row
40 (20) DU's
10 (6) Lateral Burpees over rower

For time:
200M KB Farmers Carry (100M right hand/100M left hand)
30 (20) KB Swings
40 (30) KB Goblet Squats
50 (40) anchored ABMAT sit ups
60 seconds cumulative BB OH Hold 115/75 (65/35#)
50 (40) anchored ABMAT Sit Ups
40 (30) KB Goblet Squats
30 (20) KB Swings
200M Farmers Carry (same as first time)

KB weight - 53/35# (35/22 or less)

Skill: kipping pull ups.
If you have kipping pull ups do EMOM(12) of your highest pulling capacity to include RMU's or even Peg Board.

WOD (12min) - 10,8,6,4,2 RRFT of:
Hang Power Snatches 135#/85# (65/35#)
Box Jump Overs 30"/24" (24/20# or shorter)

'Hotshots 19' - 6RFT of:
30 (20) Air Squats
19 (10) Power Cleans 135#/95# (65/35#)
7 (4) Strict Pull Ups
400M run

*compare to:7/4/18.

BB Strength (20min)- Back Squat. Heavy Single.
Compare to: 11/23/18

WOD (7min) - AMRAP(7):

  • 12 SDHP 75#/55# (65/55#)
  • B2PUB
  • 1 Rope Climb

Filthy 50 - For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings 35/18#
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders


<3 months do Dirty 30.

BB skill work - 5 Rds. of the following Clean complex:
1 Hang Power Clean
1 Hang Squat Clean
1 Squat Clean
1 round every other minute

WOD - AMRAP(12) using 70% of top complex load:
3 DL's / 3 HSPU's
6 DL's / 6 HSPU’s
9 DL's / 9 HSPU's etc.

5RFT of:
10/6 Strict Pull Ups
10/6 Ring Dips
400M run

Core - 2x10 back extensions and 3x10 Russian twists with a plate

Skill: DU’s.
If you have DU's do EMOM(10) of Alternate Foot Steps. 30 seconds on/30 seconds rest each minute

WOD - AMRAP(18):
30 DU's
10 KB Swings 52/35# (35/22 or less)
5 KB Box Step Ups right leg (same load)
5 KB Box Step Ups left leg ( same load)

Gymnastics Skill Work - Alt.EMOM(12):
1st min - Handstand walking, handstand hold, or BB OH Hold (20-30sec)
2nd min - 20 second L-Sit hold on pull up bar

WOD - 4Rds, Every Rep Counts:
1 minute T2B
1 minute B2PUB
1 minute Front Rack Step Back Lunges 75/55 (65/35#)
1 minute SDHP (same)
1 minute REST