(EMOM x 10)
5 – Front Squats (155# / 115#)
5 – Bar Lateral Burpees
|
(2 min. rest)
|
(10 min. AMRAP)
8 – Pull-ups
12 – Push-ups
16 – Alternating Pistol Squats
front squats
WOD (11-9-15)
(1 – 2 – 3 – 4 – 5 – 6 – 7 – 8)
(9)
(8 – 7 – 6 – 5 – 4 – 3 – 2 – 1)
Handstand Push-ups
Front Squats (155# / 115#)
*from the ground*
Tire Flips
WOD (10-29-15)
(EMOM x 10)
5 – Front Squats (185# / 125#)
*from the ground*
|
(2 min. rest)
|
(10 min. AMRAP)
10 – Alternating Dumbbell Snatches (50# / 35#)
30 ft. Broad Jumps
20 – Double Unders
30 ft. Bear Crawls
WOD (8-3-15)
(EMOM x 9)
5 – Front Squats (from the ground) (155# / 115#)
5 – Push Jerks (155# / 115#)
|
(2 min. rest)
|
(9 min. AMRAP)
10 – Ring Dips
10 – Med Ball Over The Shoulder (20# / 14#)
100 yard Run
WOD (6-15-15)
(5 sets) Complex @ 75% of 1RM
2 – Front Squats
1 – (3 sec) Pause Front Squat
2 – Front Squats
|
(10 min. AMRAP)
10 – Pull-ups
3 – (15 yard) Sprints
10 – Kettlebell Squat Cleans (53# / 35#)
3 – (15 yard) Sprints
WOD (5-15-15)
(EMOM x 10)
12 – Alternating Dumbbell Snatches (50# / 35#)
20 – Mt. Climbers
|
(3 min. rest)
|
(10 min. AMRAP)
(2, 4, 6, 8………)
*increase reps by 2 each round*
Ring Dips
Front Squats (155# / 115#)
WOD (4-28-15)
(21 min. AMRAP)
(3, 6, 9, 12……)
Chest 2 Bar Pull-ups
Front Squats (185# / 125#)
Tire Flips
*Increase reps by 3 each round*
WOD (4-23-15)
(EMOM x 10)
5 – Hang Cleans (135# / 95#)
5 – Front Squats (135# / 95#)
|
(3 min. rest)
|
(10 min. AMRAP)
12 – Kettlebell Swings (53# / 35#)
9 – Burpee Box Jump Overs (30″ / 24″)
WOD (4-8-15)
(5 x 4 x 3 x 3 x 4 x 5)
*(5 @ 70%) – (4 @ 80%) – (3 @ 90%)*
Front Squat
|
(11 min. AMRAP)
6 – Hang Cleans (155# / 115#)
9 – Strict Handstand Push-ups
12 – Toes 2 Bar
WOD (3-23-15)
(21 – 18 – 15 – 12 – 9 – 6 – 3)
Pull-ups
Front Squats (155# / 115#)
Sit-ups
