50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.
Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.Continue Reading - >
2-Person Team W.O.D.
*2 man teams: Team members stay together for all exercises except the runs. All work can be partitioned as the team deems appropriate. Feeling good? Wear a 20# vest.
Run 1 mile
300 Air Squats
Run 1 mile
For time.Continue Reading - >
Partner A -2000m Row
Partner B – AMRAP: 20 Lunges, 10 barbell Rollouts
While Partner A does 2000m row partner B will complete as many rounds as possible of 50m walking Lunges and 30 abmat situps, advanced – weighted overhead walking lunges and 15-barbell rollouts. Score will be cumulative rounds for the team.Continue Reading - >
Power Clean Technique – take 10 minutes for everyone to train the Clean at intermediate weight.
2 min max Cleans (M: 95 / W: 65#)
2 min max Ring Dips (scaled to pushups)
2 min max Knees to Elbows (scaled to situps)
2 min max Double Unders (scaled to singles)
*Record total max reps of each exercise for score.Continue Reading - >