Competitor’s WOD

Warm up- 1000m Row Strength WOD: Every 3min for 15min: 5 Deadlifts…385/265 200m Run For Slowest Round Metcon: Explode WOD

Warm up- 200 Double Unders Benchmark #19- 50 Chest to Bar Pull Ups for time Strength WOD: 3 Rounds of: 50feet HS Walk 30cal Assault... Read More

Warm up- 1000m Row Benchmark #18- 50m Prowler Push…320/230 for time Strength WOD: 12…9…6 of: Back Squat…275/185 Weighted Dips…70/30 For Time Metcon: Explode WOD

REST DAY Make up any missed benchmarks

Warm up- 200 Double Unders Benchmark #17- 75 Box Jumps…24/20″ for time Strength WOD: 9…7…5 of: Thruster…225/155 Bar Muscle Ups For Time Metcon: Explode WOD

Warm up- jog 800m Benchmark #16- 8 Rope Climbs for time Strength: 21…15…9 of: Deadlift…345/235 Assault Cals For Time Metcon: Explode WOD

Warm up- 1000m Row Benchmark #13- 50 Toes to Bar for time Strength WOD: 3 Rounds of: 25m Prowler Push…320/230 25m HS Walk Metcon: Explode... Read More

Warm up- 50cal Assault Benchmark #13- 5rm Shoulder Press Strength WOD: 4 Rounds of: 20cal Assault 12 S2OH…165/115 For Time Metcon: Explode WOD

REST DAY -make up any missed benchmarks

Warm up- 200 Double Unders Benchmark #12- 40 G.I. Janes for time Strength WOD: 15…10…5 of: Weighted Pull Ups…65/35 Weighted Pistols…65/35 For Time Metcon: Explode... Read More

Warm up- 800m Jog Benchmark #10- 5rm Back Squat Benchmark #11- Unbroken Bar Muscle Ups Strength WOD: 10 Rounds of: 20 Double Unders 10m HS... Read More

Warm up- 50cal Assault Benchmark #9- 50 HSPU’s…45 for Time Strength WOD: 9…7…5 of: Deadlift…365/245 Ring Muscle Ups For Time Metcon: Explode WOD

Warm up- 800m Run Benchmark #8- 8rm TnG Clean n Jerk Strength WOD: 9…7…5 of: Back Squat…245/165 (20m HS Walk after each set) Metcon: Explode... Read More

Benchmark #7- 600m Row for time

Warm up- 800m Jog Benchmark #6- 75 Wall Balls…30/20…10/10 for time Strength WOD: 21…15…9 of: Deadlift…315/205 Bench Press…225/120 For Time Metcon: Explode WOD

Warm up- 200 Double Unders Benchmark #6- 50cal Assault Bike for time Strength WOD: 3 Rounds of: 500m Row 50 Double Unders For Time Metcon:... Read More

Warm up- 1000m Row Benchmark #4- Max Un-broken Ring Muscle Ups Benchmark #5- 60 GHD Sit Ups for time Metcon: Explode WOD

Warm up- 800m Jog Benchmark task 3- 800m sprint Benchmark task 4- 8rm TnG Snatch Strength WOD: 10-1 Weighted Pull Ups (10cal Assault Sprint in... Read More

Benchmark Task: For this month we will be doing benchmark tasks for baseline assessments. Each day we will have one task to complete that we... Read More

Warm up- 1000m Row Strength WOD: 21…15…9 of: Back Squat…235/155 Shoulder to OH…185/135 Cal Row For Time Metcon: Explode WOD

Warm up- 200 Double Unders Strength WOD: 40…30…20 of: Meter HS Walk GHD Sit Ups Assault Bike Cals Metcon: Explode WOD

Warm up- 5min Assault Bike Strength WOD: 18…12…6 of: Paralette HSPU (25m Sled Push after each set) For Time Metcon: Explode WOD

Warm up- 200 Double Unders Strength WOD: 3 Rounds of: 30cal Assault Bike 5 Rope Climbs For Time Metcon: Explode WOD

REST DAY

Warm up- 2x500m Row (2min rest) Strength WOD: 15 Snatches…205/135 8 7″ Legless Rope Climbs 40 GHD Sit Ups For Time Metcon: Explode WOD

Warm up- 800m Run Strength WOD: 10min AMRAP of: 20cal Assault Bike 6 Ring Muscle Ups For Total Reps Metcon: Explode WOD

Warm up- 200 Double Unders Strength WOD: 5 Rounds of: 9 Deadlifts…345/225 42 Double Unders For Time Metcon: Explode WOD

Warm up- 200 Double Unders Strength WOD: 8min AMRAP of: 3 Power Cleans…205/140 3 Ring Muscle Ups For Total Reps Metcon: Explode WOD

REST DAY

Warm up- 1000m Row Strength WOD: 12…9…6 of: Back Squat…275/175 Bar Muscle Ups (2min Rest between sets) For Time Metcon: Explode WOD

Warm up- 50cal Assault Bike Strength WOD: 40…30…20…10 Assault Bike Cals (10 Deadlifts after each set…315/205) For Time Metcon: Explode WOD

Warm up- 200 Double Unders Strength WOD: 9…7…5 of: Thruster…205/135 Ring Muscle Ups For Time Metcon: Explode WOD

Warm up- 800m Run Strength WOD: 15 Bar Muscle Ups 30cal Assault 10 Bar Muscle Ups 20cal Assault For Time Metcon: Explode WOD

REST DAY

Warm up- 200 Double Unders Strength WOD: 21…15…9 of: Landmine Rotations…135/90 (10 Bar Muscle Ups after each set) Metcon: Explode WOD

Warm up- 800m Run Strength WOD: 15…10…5 of: Back Squat…315/205 S2OH…205/125 For Time Metcon: Explode WOD