ENDURANCE-Hall 4 12.2.24 Endurance WOD: FOR TIME 15->1 rep of: – cal echo Bike/Rowing – Hand Release Push Ups REST 2 MIN 15->1 rep of: – cal echo Bike/Rowing – KB Swing 24/16kg 14.2.24 Endurance PARTNER WOD: 5 ROUNDS – 30 kcal SKI – 30…
WODs – LOCATION-HALL 6 Monday: STRENGTH — Build to a 4-Rep Moderate Overhead Squat* WORKOUT AMRAP x 12 MINUTES 2 Hang Power Snatch (115/75) 4 Overhead Squat 8 Toes to Bar 24 Double Unders (Score is Rounds + Reps) KG BB: (52.5/35) Scoring: Rounds +…
ENDURANCE-Hall 4 5.2.24 Endurance WOD: E2MOM Min 0-2: max Cal AssBike Min 2-4: max DB Thrusters @2×12.5/7.5kg Min 4-6: max Cal Bike Erg MIN 6-8: max Double Unders MIN 8-10: REST REPEAT 3 TIMES. SCORE = THRUSTERS + DOUBLE UNDERS 7.2.24 Endurance PARTNER WOD FOR…
WODs – LOCATION-HALL 6 Monday: WORKOUT AMRAP x 10 MINUTES 15 Box Jumps (24/20) 10 Russian KB Swings (53/35) 10 Burpees (Score is Rounds + Reps) KG KB: (24/16) Scoring: Rounds + Reps POST WORKOUT STRENGTH– Build to a 1-Rep Deadlift Tuesday: SKILL EMOM x…
WODs – LOCATION-HALL 6 Monday: WORKOUT EVERY 2:00 x 5 SETS 25/20 Cal Row Max Alt. Front Rack Lunges (115/75) in Time Remaining… -Rest 1:00 b/t Sets- (Score is Lowest Lunges) KG BB: (52.5/35) Scoring: Reps POST WORKOUT STRENGTH — 5×5 Deadlift Tuesday: STRENGTH…
ENDURANCE-Hall 4 29.01.24 Endurance Partner WOD WOD A) 14 min AMRAP – 9/7 cal SKi Erg – 8 DB Snatches @15/10kg Rotate per full round REST 2 min WOD A) 14 min AMRAP – 10/8 cal Bike Erg – 4 Single Arm Devil Press @15/10kg…
WODs – LOCATION-HALL 6 Monday: 3 ROUNDS FOR TIME 400/500m Row Hang Power Cleans* *Round 1 – 21 Reps Round 2 – 15 Reps Round 3 – 9 Reps (Score is Time) KG BB: (60/42.5) Deadlift for load: #1: 2 reps #2: 2 reps #3:…
ENDURANCE-Hall 4 22.01.24 Endurance EVERY 4 min x 7: – 24/18 cal Echo Bike – 16 Alternating single DB devils presses 15/10kg TIME LEFT = REST 24.01.24 Endurance WOD: Every 5 min x 6: – 100 Double Unders scaled 200 singles – 20/15 cal Row/bike…
ENDURANCE-Hall 4 15.01.24 Endurance FOR TIME – 150 Wall Balls @ 9/6kg – 120/84 cal Echo Bike – 150 KB Swings @ 20/16kg 17.01.24 Endurance MAX EFFORT CAL – 10 min MAX EFFORT CAL BIKE-ERG 3 min REST – 10 min MAX EFFORT CAL SKI-ERG…
WODs – LOCATION-HALL 6 Monday: EVERY 1:30 x 6 SETS* 1 Power Clean + 1 Hang Power Clean *Start Moderate and Build to or Above Workout Weight. AMRAP x 15 MINUTES 100 Double Unders 30 Pull-Ups 15 Power Cleans KG BB: (85/60) Tuesday: EMOM x…
ENDURANCE-Hall 4 08.01.24 Endurance 4 km Assaultbike or 2500m Row 50 Box jumps overs 24/20″ 4 km Assaultbike or 2500m Row 50 Kb swings 20/16 Kg Max Push ups in remaining time Working time: 30Min 10.01.24 Endurance For Time: 50 Cal Row/Echo bike 50 Double…
WODs – LOCATION-HALL 6 Monday: “DEATH ROW” EMOM x 20 MINUTES MIN 1 — 20/15 Cal Row MIN 2 — 15 Burpees* Scale as needed to accomplish the work in each minute in :50-:45 or less. (Score is Rounds Completed) Tuesday: WORKOUT: 4 ROUNDS…