Category: WOD

Back Rack Reverse Lunges EVERY 2 MINUTES x 4 SETS: 8 Alternating Steps, Build Workout 4 ROUNDS AMRAP 3: 12 Burpees 12/9 Cal Assault Bike Max Rope Climbs in Remaining Time -Rest 1-

“QUEEN BEE “ 7 ROUNDS FOR TIME* 14 V-Ups 14 DB Bench Press (50/35)** 14 KB Swing (70/53) 14 Burpees To Target*** *Increase Reps by 1 Each Round 14,15,16… **Complete on Wall Ball or Bench. ***Target ideally 6′ above standing reach.

“NCFIT GIRLS” 3 ROUNDS FOR TIME30/25 Cal Bike20 Alt. Pistols15 Bar Muscle-Ups7 Front Squats

Split Jerk ON A 15:00 RUNNING CLOCK… Build to a Moderate 2-Rep “FEELING FRIDA” EVERY 2:00 x 6 SETS 60 Double Unders Unbroken Shoulder to Overhead* -Rest w/ Time Remaining-

EVERY 1:30 x 6 SETS* 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean *Start Light-Moderate and build to Moderate-Heavy. Hero Partner Workout Laura With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row20 burpees over the rower10 power cleans

RUNNING RBG (PERFORMANCE)” EMOM x 16 MINUTES MIN 1&2 – 400m Run MIN 3 – 1:00 Max Weighted Sit-Ups* MIN 4 – Rest Partner Finisher – All AMRAP x 8 MINUTES* 10 Alt. Lunges 10 DB Slides *P1 will complete a 50m DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 […]

Thruster EVERY 1:30 x 8 SETS (12 MINUTES):1 Thruster, Build “DEAR DOLLY” FOR TIME 100 Thrusters (95/65) 80 Chest to Bars 60 Handstand Push-Ups *Partition reps and movements as needed.

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Deadlift 5-5-5-5 Double Overhand Deadlift* Workout of the Week “CATCHING SOME EARHART” 4 SETS AMRAP x 3 MINUTES* 4-6-8-and so on… Box Jump Overs 1-2-3-and so on… Deadlifts -Rest 1:30 b/t Sets-

EMOM x 20 MINUTES MIN 1 – 100m Run MIN 2 – :45 DB Goblet Alt. Curtsy Lunges (Athlete Choice) MIN 3 – 100m Run MIN 4 – :45 DB Goblet Squats MIN 5 – :45 Alt. DB Slides