Warm Up Row or Run 250m False Grip Instruction Then 2 Rounds of: False Grip Ring Row x 3 Inchworm x 2 Wall Walk x 1 Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds OR 3 Deck Squats + Low Ring …
Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Deadhang x 30 seconds Scap Push Up x 10 SA KB OHS x 3 per Workout of the Day A. 3 Sets Bar Tap x 10 Dislocate x 10 OHS x 10 B. 5 Sets Snatch x 1.1.1 – Rest 5-10 seconds between singles and …
If your back is still busted from 17.1 this is a good time to perform 1 of our 3 weekly optional conditioning workouts posted in Wodify. The road to recovery is not necessarily paved with heavy Cleans. Be smart. Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Single Leg RDL x 1 length …
Workout of the Day In teams of 2, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 4/2 HSPU x 8 Run 250m Rest 5 minutes, then: In teams of 2, partners alternate rounds to complete as many rounds and reps as possible in 15 …
Workout of the Day WORKOUT 17.1 For time: Alt DB Snatch x 10 (50/35lbs) Burpee Box Jump Over x 15 (24/20″) Alt DB Snatch x 20 Burpee Box Jump Over x 15 Alt DB Snatch x 30 Burpee Box Jump Over x 15 Alt DB Snatch x 40 Burpee Box Jump Over x 15 Alt …
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 T Push Up x 10 L Seated SA Press x 5 per Workout of the Day A. Press – Test 1RM For the press, perform the following reps and percentages: Set 1 – 60% of possible 1-RM x 3 reps …
Warm Up Jumprope 2 minutes Then 2 Rounds of: TGU x 2 per Deadhang x 30 seconds Workout of the Day A. Complete as many Double Unders as possible in 2 minutes B. Every 2 minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x 20 steps @ 20X0 A. EMOM for 20 minutes (5 …
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: Wall Walk x 2 Squat to Stand x 4 Scap Pull Up x 6 Workout of the Day A. Complete as many HSPU as possible in 2 minutes B. Weighted Pull Up – Test 1RM C. EMOM for 20 minutes (5 Sets): Min 1 – …
Warm Up Row 300m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 20X1 Box Jump/Step Down x 5 Single Arm OH Carry x length per Workout of the Day A. Front Squat – Test 1RM Set 1 – 5 reps @ 65-70% Set 2 – 3 …
Warm Up Run 400m Dynamic Drills Then 2 Rounds of: SA Bottoms Up KB Carry x 1 length Walking Lunge x 1 length Bar Tap x 10 Workout of the Day A. 4 Sets A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds A2: RFESS x 8 (Left) @ 30X1 – Rest 45 …
