Month: November 2018

Active Presses and Strict Holds

RED (RX): AMRAP in 10 Minutes: 20 Push Jerks (135/95 lb.) 30-sec. Barbell Overhead Hold 20 Ring Push-ups 30-sec. Ring Hold WHITE: AMRAP in 10 Minutes: 20 Push Jerks (115/75 lb.) 30-sec. Barbell Overhead Hold 20 Ring Push-ups 30-sec. Ring Hold BLUE: AMRAP in 10 Minutes: 10 Push Jerks 30-sec. Barbell Overhead Hold 10 Push-ups

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Holy Hip Flexors

27-21-18 for Time: Lateral Barbell Jumps (double reps) Parallette Heel Taps Deadlifts (255/165 lb.) Rest 2 min. 18-21-27 Lateral Barbell Jumps (double reps) Parallette Heel Taps Deadlifts (255/165 lb.)

Fantastic Beasts

Weighted Pull-ups 5-4-3-2-1 AMRAP in 10 Minutes: Run 800m 40 DB Hang Power Clean (50/35 lb) With time remaining of 10min, perform as many Bar Muscle Ups as possible 

Post Turkey Feels

5 Rounds Each: While P1 performs: 6 Bear Complexes (95/65 lb.) (PC, FS, PP, BS, PP) P2 performs: AMRAP Burpees Then, both Run 200 m with MB (20/14 lb.) Switch

Happy Turkey Day

Here’s a WOD you can do before you eat your Thanksgiving Lunch 🙂 5 Rounds for Time: 6 Burpees 12 Air Squats 18 Sit Ups 24 Mountain Climbers

Girl Mash Up

For Time: 21 Thrusters (95/65 lb.) 21 Pull-ups 400-m Run 15 OH Squats 15 Thrusters 15 Pull-ups 21 Deadlifts (225/155 lb.) 21 HSPU 9 Thrusters 9 Pull-ups