Announcements:
SWOD
Split Jerk 5×2
WOD
AMRAP 7min
200 m row
5 wall climbs
Rest 3 min…
Announcements:
WOD
15 Box jumps w/step down (24/20)
10 KBS Swings (70/53)
5 Squat Cleans (155/115)
400m …
Announcements:
SWOD
Deadlift Week 3: 4 sets x 4 reps @ 80%
WOD
20 sit-ups
20 Wall Balls (20/14 10’/9′)
20 Pull-ups
600m run
20 Sit ups…
Announcements:
SWOD
2 Position Snatch (Mid-thigh, floor)x 3 sets
Snatch x2 (doubles) x 3 sets
WOD
Tabata Toes to Bar
rest 2 min
Tabata Ball Slams (30/20)…
SWOD
Front Squat 2×6, 3×4
Hero WOD
“JT”
21-15-9
HSPU
Ring dips (do bar dips if rings are unavailable)
Push-ups
-For time-
(20 min cap)
In Honor of Navy Petty Officer 1st Class, Jeff Taylor. Taylor was one of 16 …
SWOD
A1) Bar Dips 5×8
A2) Weighted Situps 5×12
WOD
Buy in: 1000m row
6 KB Snatches (53/35)
12 KB Goblet Squats (53/35)
400m run
3 Rounds for time
…SWOD
Split Jerk 3×3, 3×2
WOD
AMRAP 4 min
24 Lateral burpees over bar
Max Back Squats (135/95)
Rest 2 min
AMRAP 4 min
20 Back Squats (135/95)
Max Lateral burpees over bar
…Skill (15 min): Ring Muscle Ups and progressions
WOD
10 Pullups
12 Hang Cleans
14 Front Rack Lunges
200m run
3 Rounds for time
Rx: Kipping Pullups and 95/65
RxA: Strict Pullups and 135/95
…Announcements
SWOD
Deadlift: 7 sets x 5 reps @ 65%
WOD:
800m run
rest 2 min
600m run
rest 1 …
Announcements
SWOD
3 Position Snatch (HH, Mid-thigh, Floor) x 2 sets
2 Position Snatch (Mid-thigh, floor)x 3 sets
WOD
EMOM …