HOVERING // 7|19|18

strength | skill

deadlift / 5. 4. 3. 2. 1

between each set, complete a set of max unbroken double unders.

 

wod | HOVERING

5 rounds for time of:
5 deadlifts #225 / #185
10 burpees

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PLASMA // 7|17|18

strength | skill

back squat /  get your set of 20 reps for the week.

 

wod | PLASMA

10 rounds for time:

5 pull ups

5 push ups

+

5 rounds for time:

10 straight leg sit ups

10 supermans

+

2 rounds for time:

25 wall ball shots

25 box jumps 24″ / 20″

* approx. 5 min rest between couplets

  • compare to 7|17|14
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RUN KETTLE RUN // 7|16|18

strength | skill

complete 4 sets of:

1a. snatch grip push press (btn) x 5

1b. bent over row x 5

build as form allows

 

wod | RUN KETTLE RUN

800m run

21 kbs 1.5 / 1

21 goblet squats 1.5 / 1

400 m run

15 kbs 1.5 / 1

15 goblet squats 1.5 / 1

200m run

9 kbs 1.5 / 1

9 goblet squats 1.5 / 1

  • 20 min time cap
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HOLLERBACK // 7|13|18

strength | skill

Every 2 min for 16 min (8sets of) OHS x3 reps.

Build in weight over the 8 sets

 

wod | HOLLERBACK

4 rounds for time of:

200m farmers carry #25 / #15 plate in each hand

10 HSPU

8 burpee pullups

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OXFORD // 7|12|18

Don’t forget to mark your calendars!! Feel free to invite your friends & family.

strength | skill

highest successful weight will be recorded.

6 sets of:

1 high hang power clean +1 low hang power clean + 1 pause-at-the-knee power clean

 

wod | OXFORD

21-15-9 for time of:

power clean #135 / #95

shoulder to overhead #135 / #95

sumo deadlift #135 / #95

 

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DIRTY LAUNDRY // 7|10|18

strength | skill

Back Squat. Warm up and complete an unbroken set of 20.

If this is your first time completing this, start at 65%.

If you did it last week and were successful, go up by #5. If you failed, redo the same weight.

 

wod | DIRTY LAUNDRY

12 min amrap of:

6 right arm KBS 1.5/1.0

6 right leg step ups

6 left arm KBS

6 left leg stepups

12 box jumps 20″ / 20″

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DIGEST // 7|9|18

We have 2 more spots available in our July Foundations course!! 

strength | skill

Warm up your power snatch by completing 5-4-3-2-1

You MUST build to a weight 20 lbs heavier than the workout weight you plan to use.

 

wod | DIGEST

10 1-min rounds of:

10 burpees over the bar + max reps of power snatches #155 / #105

Rest 2 mins between rounds.

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