All I do is win

Skill: Mobility    Strength:  Back Squat find a 10 RM *Ensure you are warming up *Keep reps low, then try to find the 10-rep max     WOD:  TESTS!!!  50 cals on the Assault Bike 400m Run 1000m row *Prize for the fastest time on each test *Either a free T-shirt or...
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Right above it

Skill: Snatches   Strength: Snatches: 5 Rounds building in weight -1 snatch DL -1 hang squat snatch -1 full snatch   Metcon: For Time- 15 Snatches then,  30-20-10  Box Jump Overs  Wall Balls then, 15 Snatches    L1: 135/95, 30/20, 30″/24″ L2: 105/75,...
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It’s a Vibe

Skill: DUs  Strength: Push Press 5-5-5-5-5 *Take 20mins to find a heavy set of 5! Increase in weight    Metcon: Complete as many Rounds and reps in 2,4,6,8,10-mins 30 DUs 15 Sit-ups Thrusters   L1: 7 @ 115/85, 6 @135/95, 5 @ 155/105, 4 @ 165/115, 3 @ 185/135 L2: 7 @...
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Slow Hands

Skill: Rope Climbs    Strength: Pause Front Squats  Take 12 mins to find a heavy FS (7s @ bottom/15s at Top) then 3×3 at 83% ((7s @ bottom/15s at Top) *83% i think its   Metcon: 4 rounds for time  2 Rope Climbs 400m run 6 Front squats 8 bar over burpees *Rest...
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Cindy

First half of class-make up any missed strength from the week then,   Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats     ***Try to safeguard your hands :).
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Thinking out loud

12-min AMRAP (Alternating Movements)  4  DL  8 T2B  16 DUs    L1: 255/205, T2B, DUs (Unbroken) L2: 225/185, T2B, DUs L3: 155/105, K2E, 1/2 Singles + 1/2 Attempts L4: DB DL, Sit-ups, Singles   (3-min Rest)    8-mins: for Total Reps:  2-mins: G2Oh (Snatch and...
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Earned it

Cleans    3-3-3-3-3 Hang Power clean  *Use the heaviest weight you can for a heavy 3 Hang Power Clean *Progress in weight   3 Rounds for Reps  1-min Front Squats 1-min Rest 1-min Cleans 1-min Rest 1-min Rowing for cals   L1: 165/115 L2: 135/95 L3: 105/75 L4: Goblet...
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