WOD
"The Ranch"
Every 2:00 (16:00)
12/10 Calorie Air Bike
6 Hang Power Cleans + 4 Push Jerks (50-60%)
*Score is slowest set
Strength
“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.
Strength
Front Squat 2x1
2 sets
1 Front Squat @93% + 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
Accessory
Box Jumps: Moderate-High Height
2 sets
3 Box Jumps
WOD
"The OPEN"
For Time:
200 Double Unders
75 Air Squats
50 GHDs (scale V-Ups)
75 Air Squats
200 Double Unders
Accessory
Gymnastics: Handstand Walk/Hold
EMOM 10
Level 1:
Even minute: 30 seconds of wall walks to a height of comfort level
Odd Minute: Double KB Overhead Static Hold [light weight]
Level 2:
Even minute: 30 seconds of wall walks with OPEN standards [hands on the line]
Odd Minute: Double KB Overhead Static Hold (53/35 lbs)(24/16 kg)
Level 3:
Even minute: Max unbroken handstand walk within 30 seconds [goal is to not come down for 30 seconds]
Odd Minute: Double KB Overhead Static Hold (70/53 lbs)(32/24 kg)
WOD
"MVP Arena"
3 sets:
5:00 AMRAP
400m Run
into 2, 4, 6, 8... reps in remaining time of:
Bar Muscle Ups (scale 2x Chest to Bar)
Wall Walks
-rest 2:00 between sets-
*Score is total reps of Bar Muscle Ups and Wall Walks in each set.
Strength
Deadlift 2x1
2 sets
1 Deadlift @95% + 4 Bounding Jumps
-complete 1 set every 1:30-2:00-
Accessory
Bounding Jumps
2 sets of 4 bounding jumps. Record furthest set.
(Distance is the total distance of the 4 jumps together)
WOD
"The Unknowable"
5 Rounds For Time:
50ft Dumbbell Walking Lunge (50s/35s)
10 Burpee Box Get Overs 30"/24"
