Level 1 WOD 5 rounds each for time: 200m Run 9 Overhead Squats(40kg/25kg) 6 Lateral Burpees 3 Jumping Bar Muscle-Ups Rest 1min Core Weighted Sit-Ups 5 x 10 Level 2 WOD 5 rounds each for time: 200m Run 9 Overhead Squats(50kg/35kg) 6 Lateral Burpees 3 Muscle-Ups Rest 1min Core Weighted Sit-Ups 5 x 10
Level 1 Strength Back Squat 8-5-5-3-3-3 WOD EMOM for 24mins 1st – 10 Pistols 2nd – 8 Pull-Ups 3rd – 10 Box Jumps(24/20) 4th – 10 Push-Ups Level 2 Strength Back Squat 3 x 1 @ 100% WOD EMOM for 24mins 1st – 12 Pistols 2nd – 12 Pull-Ups 3rd – 12 Box Jumps(24/20) 4th…
Whole Life Challenge WOD For Time: 1000m Row 400m Run 20 Bar Facing Burpees 10 Clean and Jerks(Lv1- 45kg/30kg, Lv2-60kg/40kg)
Level 1 Strength Back Squat 5 x 5 @ 83% WOD 10,9,8,7,6,5,4,3,2,1 reps of: Push-Ups Thrusters(30kg/25kg) Level 2 Strength Back Squat 5 x 5 @ 83% WOD 10,9,8,7,6,5,4,3,2,1 reps of: Handstand Push-Ups Thrusters(45kg/30kg) Core 3 x 30sec L/R Side Plank
Level 1 WOD Run 800m 20 Ring Rows 30 Hang Squat Clean(40kg/30kg) 20 Ring Rows 800m Run Level 2 WOD Run 800m 30 Pull-Ups 30 Hang Squat Clean(60kg/40kg) 30 Pull-Ups 800m Run
Level 1 & 2 Strength Power Clean + Hang Squat Clean EMOM for 10mins WOD 2 rounds each for time of: 30/20 Cal Row 30 KB Swings(24kg/16kg) 30 Bar Touch Burpees Rest 5mins Finisher Max Effort Double Unders in 3mins
Level 1 Strength Snatch Grip Press 5 x 8 WOD 3 rounds for time: 15 Jumping C2B Pull-Ups 12 Box Jumps(24/20) 9 Overhead Squats(40kg/30kg) Level 2 Strength Shoulder Press 5-8 @ 65% 4 @ 80% 3 x 4 @ 87.5% WOD 3 rounds for time: 15 C2B Pull-Ups 12 Box Jumps(24/20) 9 Overhead Squats(70kg/45kg) Core…
Level 1 Strength Deadlift 5 x 5 @ 85% WOD 21-15-9 reps of: Hang Power Clean(45kg/30kg) DB Push Press(20-15kg/15-10kg) Level 2 Strength Deadlift 3 @ 85% 2 @ 95% 3 x 1 @ 100% WOD 21-15-9 reps of: Hang Power Clean(60kg/40kg) Handstand Push-ups Finisher Max Effort Shoulder Press @20kg/15kg
Level 1 WOD 15.3 Scaled Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders Level 2 WOD 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders
Level 1 Strength Back Squat 5 x 2 @ 92% WOD 5 rounds of: 400m Run 10 Pull-Ups 20 Russian KB Swings(24kg/16kg) Level 2 Strength Back Squat 6 x 1 @ 94% WOD 5 rounds of: 400m Run 10 Pull-Ups 20 Russian KB Swings(32kg/24kg)
