Strength
ON A 8:00 CLOCK...
Low Ring or Low Bar Muscle Transition Work
Freedom (Advanced) - Low Ring Muscle Up Transition + Strict Dip
Independence (Intermediate) - Low Ring Muscle Up + Kipping/Jumping Ring Dip
Liberty (Beginner) - Low Ring/Bar Muscle Up Transition + Jumping Dip
WOD
FOR TIME
60-40-20-40-60
Calorie Air Bike
Complete 20 Box Step-Overs 24"/20" After Every Set
(Women's Calories: 48-32-16-32-48)
ninfa quequep
Strength
EVERY 1:00 (9:00)
MIN 1 - 3 Deadlifts (Increasing Weight)
MIN 2 - :45 Pacing Burpees or Up-Downs
MIN 3 - :45 Plank
(No Measure)
Deadlifts: Start moderate/mod-heavy and build to workout weight
Burpees/Up-Downs: Flow with either movement for :45
WOD
EVERY 3:30 (5 SETS)
7 Deadlifts 315#/205#
14 Lateral Burpee Over Bar
21 GHDs
(Score is Slowest Set)
fatima contreras
Strength
Overhead Squat 1x3
Overhead Squat for load:
#1: 3 reps​
ON A 15:00 RUNNING CLOCK
Build to a Mod-Heavy 3-Rep Overhead Squat
*Barbell comes from Rack. Option for Front Squat if not putting bar overhead.
(Score is Weight)
WOD
3 ROUNDS FOR TIME
100 Double Unders
25 Overhead Squats 95#/65#
Sonia Cosio
WOD
FOR TIME
50 Push-Ups
2000m Row
*All athletes same 2k distance.
Strength
15:00 EMOM
MIN 1 - Max Bench Press or Max DB Bench
MIN 2 - Max Strict Pull-Ups
MIN 3 - Rest
(Score is Total Reps)
Options for Loading:
Barbell - 185/115, 155/95, 135/85
DBs - 70/50, 50/35, 35/25
Modifications for Strict Pull-Ups:
Banded Strict Pull Ups or Ring Rows
Victor martinez
