Outdoor WOD Elijah Mcclain 23 minute AMRAP: kb complex with 2 kbs (53/35lb) or (44/26lb) 2 double kb swings2 double kb presses5 bent over rows1 double kb clean9 front rack reverse lunges left9 front rack reverse lunges right6 kb clean… Read more »

Outdoor WOD A) 4×8 front squats by feel. Superset with 10/leg weighted or unweighted single leg glute bridge thrusts. (rest shoulders/head on box) B) 4 rounds for time of:50 double unders20 barbell back rack weighted box step ups (95/65lb)(20/18′ box)16… Read more »

Outdoor WOD A) 14 minute alt. EMOM1) 2-3 power snatches by feel. Reset between reps. No touch & go 2) 10-12 alt. pistols Rest 3 minutesB) 14 minute alt. EMOM 1) 2-3 full snatches by feel. Reset between reps.2) 4… Read more »

Outdoor WOD A) Every 90 seconds for 10 rounds alternate between 1) 8 push press 2) 10-12 supine bent over rows B) Every 5 minutes for 15 minutes: 8 suitcase deadlifts R arm (60-70lb/40-50lb)8 alt db snatches 8 db split… Read more »

Outdoor WOD A) 4-5 sets X 8 touch and go deadlifts by feel (Last week of these Monday deadlifts)Superset with 10-15 banded lat pull downs+ 20 sec/side 1 arm plank B) 21-15-9 thruster (95/65lb)lateral hops over barhang power cleanlateral hops… Read more »

Outdoor WODA) 5×30 seconds on 30 off: weighted kang squats Rest 1 minute.5×30 seconds on 30 off: db seesaw Z-press Rest 1 minute 5×30 seconds on 30 off: weighted alt. forward/reverse lungesRest 1 minute 5×30 seconds on 30 off seated… Read more »

Outdoor WODEvery 6 minutes for 30 minutes complete: 45 second plank on dbs8 renegade row pushups (40-50lb/30-35lb) 10 down up db deadlifts6 power clean and split jerks (155/105lb)20 tuck jumps*Power clean and split jerk weight should be a medium weight… Read more »

Outdoor WOD 10-20-30-40-50 medball squat cleans (20/14lb) or (30/20lb) mountain climbers per sidebox jumps (24/20″)box handstand shoulder taps Then buy out with building lap run *35 minute time cap *Mountain climbers are per side, but shoulder taps are total reps…. Read more »

Outdoor WOD A) 4×8 front squatsFirst 4 reps, 2 second pause at bottom Next 4 reps, no pause Superset with 5 split stance deadlift + 5 split squat (each leg) *For these, hold 1 db in each hand. Start in… Read more »

Outdoor WOD A) 16 minute alt EMOM 1) snatch pull + snatch + 1-2 overhead squats 2) 6-8 pushups w/bear crawl in + out Rest 3 minutes B) 12 minute alt. EMOM 1) 5 touch + go power snatch (115/75lb)… Read more »