STRENGTH WOD 15 MINS OF: SPLIT JERKS 5X3 (WORK UP TO A HEAVY FINAL SET) WOD 12 MIN AMRAP (AS MANY ROUNDS AS POSSIBLE) OF: ASSAULT BIKE 10 CALS FOR MEN / 8 CALS FOR WOMEN (OR) 200 METER SPRINTS 12 PULL UPS (OR) 36 BAND PULL DOWNS 15 WALL BALLS (OR) 15 DB SQUAT TO...
STRENGTH WOD EVERY MINUTE ON THE MINUTE FOR 10 MINS OF: 3 SNATCH PULLS + 2 HANG SQUAT SNATCHES WOD COMPLETE THE FOLLOWING REPS FOR EACH EXERCISE AS FAST AS POSSIBLE: 10-9-8-7-6-5-4-3-2-1 THRUSTERS (SQUAT TO PRESS) @95/65 LBS LATERAL BARBELL-JUMP OVER...
STRENGTH WOD EVERY MINUTE ON THE MINUTE FOR 10 MINS OF: 3 HANG POWER CLEANS + 2 SQUAT CLEANS (GET HEAVIER AS YOU PROGRESS) WOD REPS: 21-15-9 (COMPLETE AS FAST AS POSSIBLE) FRONT SQUAT @95/65 LBS KETTLEBELL SWING @ 53/35...
STRENGTH WOD EVERY MINUTE ON THE MINUTE X10 MINS: 2 CLUSTERS “CLUSTER” IS A CLEAN + THRUSTER. WOD 3 ROUNDS FOR TIME OF: 75 DOUBLE UNDERS (OR 225 SINGLES) JUMP ROPES 50 AIR SQUATS 25/18 CALS ON ASSAULT...
STRENGTH WOD EVERY MINUTE ON THE MINUTE FOR 10 MINS: 2 DEADLIFTS + 2 HANG SQUAT CLEANS + 2 PUSH JERKS (INCREASE WEIGHT AS YOU PROGRESS) WOD AS MANY ROUNDS AS POSSIBLE IN 12 MINS: 10 WALL BALLS 20 ALTERNATING DUMBBELL SNATCHES @45/25 LBS 30 KETTLEBELL SWINGS @53/35...
STRENGTH WOD 2 SNATCH GRIP DEADLIFTS + 2 SNATCH PULLS + 2 HANG SQUAT SNATCHES WOD AS MANY ROUNDS AS POSSIBLE IN 12 MINS OF: 200 METER SPRINT 10 HANG POWER CLEANS 20 WINDSHIELD WIPERS (10 EACH...
