“NEIN” Pre WOD: Run 4x 400m Level 1: 4 RFT 6 DB Press 10 Lunges/ Leg 12 Hollow Rocks Level 2: 4 RFT 6 HSPU 10 FR Lunges/Leg 95/65 12 Hollow Rocks Level 3: 4 RFT 6 Deficit HSPU 10 FR Lunges/Leg 115/85 12 Hollow Rocks
“NUNCA” Pre WOD: 5RFT 5 PWR Jerk (75/55) 10 Hollow Rock (6min Cap) Level 1: Every 2:00 X5 100m Row 15 WBS 14/10 Level 2: Every 2:00 X5 150m Row 20 WBS 20/14 Level 3: Every 2:00 X5 200m Row 20 WBS 30/20
“NASTY” Pre WOD: 10 RDS 1 High Pull, 1 Hang PWR Clean, 1 FS Level 1: 3, 5, 7, 9… AMRAP 7min DB Cleans Box Step Ups Rack Rows Level 2: 3, 5, 7, 9… AMRAP 7min PWR Clean 95/65 Box Jumps 24/20 Pull ups Level 3: 3, 5, 7, 9… AMRAP 7min PWR Clean
“NANCY” Pre WOD: 2, 3, 4, 5 OHS Pull ups (6min Cap) Level 1: 3 RDS 400m Run 15 OHS BB Level 2: 5 RDS 400m Run 15 OHS 95/65 Level 3: 5 RDS 400m Run 15 OHS 115/85
“DIRTY 30″ Pre WOD: 1, 3, 5, 7, 9 Sumo DL 75/55 Lateral Hops Level 1: 30 KBSDHP 35/26 30 Box Dips 30 Box Step Ups 30 Air Squats 30 Cal Row Level 2: 30 KBSDHP 53/35 30 Bar Dips 30 Box Jumps 24/20 30 Goblet Squats 30 Cal Row Level 3: 30 KBSDHP 70/53
“TAKE 5″ Pre WOD: 10min EMOM 100m Run Level 1: EMOM 10min 5 DB Thrusters 25/15 5 Rack Rows Level 2: EMOM 10min 5 DB Thrusters 35/25 5 Pull ups Level 3: EMOM 10min 5 BB Thrusters 95/65 5 Chest to Bar
“12.1″ Pre WOD: 3Min AMRAP 6 Push Press (75/55) 8 Slam Balls (20/15) Level 1: AMRAP 5min Burpees Level 2: AMRAP 7min Burpees Level 3: AMRAP 7min Burpees to 6in target
“2 LEGIT” Pre WOD: Snatch 3 High Hang PWR Snatch, 3 BTH Push Press, 3 OHS         4min EMOM Level 1: 3 RFT 400m Run 10 DB Snatch 6 Hanging Knee Raise Level 2: 4 RFT 400m Run 10 PWR Snatch 95/65 6 Toes (AHAP) Level 3: 4 RFT 400m Run 10 PWR Snatch 115/85 6
“ODD #’S” Pre WOD: 7 Front Squats 95/65 10 Push-ups Every 90 Sec X5 Level 1: 21-15-9-15-21 WBS 10/8 DB Birdfeeders 20/10 Level 2: 21-15-9-15-21 WBS 20/14 DB Birdfeeders 25/20 Level 3: 21-15-9-15-21 WBS 30/20 DB Birdfeeders 35/25
“EXTRA CREDIT” Pre Wod: Deadlift 185/135 2,4,6,8,10 Burpees 1,3,5,7,9 Level 1: Row 250, 500, 750, 1000m 120 SU’s after each round Level 2: Row 250, 500, 750, 1000m 60 DU’s after each round Level 3: Row 250, 500, 750, 1000m 30 TU’s after each round
Page 4 of 22« First...23456...1020...Last »