w8

WOD 240219

Complete For time  (MMFF)
2 Hybrid Legless Rope Climbs
4 Ring Muscleup (2 people must do strict)
6 Snatches 185/125
8 Clean and Jerks 205/145
50 Ft HSW (up and over plates if possible)

Flow This workout begins with any order and (any two Teammates must do strict Muscleups) and is a funnel style (Daisy Chain) – a station must be cleared before the next teammate starts the work.

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w4

WOD 210219

COMPLETE FOR TIME:

100 Pullups
50 Bar Facing Burpees
100 Double Unders
50 Bar Facing Burpees

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w1

WOD 170219

COMPLETE FOR TIME:

5 Hybrid Rope Climbs (15′)
25 Bar facing burpees
5×50′ Handstand Walk

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w6

WOD 140219

Complete for time:
4 rounds for both partners

10 Kipping Deficit HSPU (4”/2”)

10 Pistols ( 5 per leg )

10 DB Boxovers  24/20 50’s/35’s

10 Burpee Over Bar

10 Calories Rowing

50 Double Unders

Workout flow.

P1 Enters the workout – as soon as he or she finishes the HSPU – P2 Can start the HSPU. 

You cannot move on to the next station if P1 hasn’t completed it.

To start the next rounds, you must wait for both members to finish the round.

Work goes in reverse order on round 2 and 4.

Round 1/3  10 HSPU/10 pistols/10 DB Box Overs/10 Burpee over Bar/10 Cals/50 UB Dubs

Round 2/4 50 UB Dubs/ 10 Cals Rowing /10 Burpee over Bar/10 DB Boxovers/10 Pistols/10 HSPU

100219

WOD AG100219

Complete for time:

Team of 2 (MM or FF)

75 Wall balls (30/20) -> switch at any time
30 Cal bike (use 2 bikes, 30 cals each)
75 DB OH Squats (70/50) -> swithc at any time
30 Cal Row (use 2 rowers, 30 cal each)

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030219

WOD AG030119

Complete for time:

Team of 4, 2M + 2F
Synchro everything

15 Hang Squat Cleans (185/125)
12 Bar muscle ups (unisson)
12 Hang Squat Cleans (205/135)
9 Bar muscle ups (unisson)
9 Hang Squat Cleans (225/145)
6 Bar muscle ups (unisson

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