Group: Zombies Butt Kickers Flamingos 25 Sit-ups (untimed) Strength: Row 250m for Time Review Proper GHD Use WoD: For Time: 500m Row 20 GHD 500m…
Group: 3 in 3 Squats Static Handstands Sit-ups Review ROM on all movements WoD: “THE BROOMSTICK MILE” As a team of two, the bar can’t…
Group: Burgener Power Clean Strength: 15 ‘ to find 5RM Thruster Technique: Dumbell Power Cleans WoD: 14’ AMRAP 10 Dual Hanging Dumbbell/KB Cleans (AHAP) (25+…
Group: 3 in 3 Push-ups DUs Bicycles Strength: 15’ to find 2RM Bench Press WoD: 7’ AMRAP In teams of 2, one does the work…
Group: 3 in 3 Push-ups Jumping Jacks Russian Twists Strength: Bar Hang for time WoD: 21 – 18 – 15 – 12 – 9 –…
Group: 3 in 3 In Place Lunges Zombies Flutter Kicks Technique: POSE Running – the Basics WoD: 4 RFT 400m Run 5 KB Snatch (1.0…
Group: 3 in 3 Crab Walk Bear Crawl Air Squats Strength: 15′ to find 2RM Front Squats WoD: For time 1 Rope Climb, then 3…
Group: 2 x 30’ Zombies 10 Bird dogs 10 Scorpions MOB: Lax Plantar Review: Efficient Rowing Technique WoD: For time: In teams of two. 5K…
Group: 3 in 3 Squats Push-ups Sit-ups Strength: 10′ to find 1RM Weighted Ring Dips WoD: For time: 50 Air Squats 2 Ring Dips 40…
Group: 3 in 3 Push-ups Light KBS Sit-ups Review: Kettlebell Swings WoD: “Fight Gone Bad” CFD-Style 3-5 Rounds, 5 Stations, 1 minute per station. 1…