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WOD

Main – WOD – (Be)tter View Public Whiteboard The Open Test (AMRAP – Rounds and Reps) 20 Minute AMRAP 50 Wall Balls, 20/14 50 Double unders 40 Box Jumps, 24/20 – games standards 40 Toes To Bar 30 Chest to bar pull ups 30 Burpees 20 Cleans, 145/100 20 Jerks, 145/100 10 Snatches, 145/100 10 Muscle upsWOD Strategy: This WOD is designed to test your work capacity with a variety of movements that may be found in the open. If you plan on competing in the open then you should be hitting this Rx. In this workout you should find those movements that you excel at and try to push yourself as much as possible through them. This will allow you to spend more time and work through those movements that you are still trying to work on. The most important thing you can do in this workout is to...
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Main – WOD – (Be)tter View Public Whiteboard Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-ups Metcon (Time) Tabata Core work: Go through each movement in order for 4 rounds (16 total rounds) 1) Hollow Rock 2) Superman hold 3) Abmat Sit-ups 4) Plank
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Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Reps) With a running clock 3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds. 3x max reps of HR Push ups in 40 seconds, rest :20 between rounds. 3x max reps of Squats in 40 seconds, rest :20 between rounds. 3x max calories on Rower in 40 seconds, rest :20 between rounds. This is a 12 minute workout, 3 minutes at each movement. Post totals for each of the four movments.
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Main – WOD – (Be)tter View Public Whiteboard Gas Tank! (Time) 3 Rounds, Max reps of: 1 min Box Jump Overs (24/20) 1 min Toes to Bar 1 min Deadlifts (225/155) 1 min RestApproach this workout just like fight gone bad. Have a set number of reps that you want to hit for each movement. Use the first round to test whether or not you can stick with that rep scheme or if you have to make adjustments. Enjoy that one minute rest period, because when it is over it is time to get right back to it. Round two and especially three will start to test your mental toughness. Push those negative thoughts out of your head and just keep moving! Fitness and Sport EMOM: 12 minute EMOM (12 Rounds for reps) Odd: 5 OHS below 50% of 1RM Even: 50 Double unders
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Main – WOD – (Be)tter View Public Whiteboard Deadlift (5×5) Build up to a heavy set of 5 reps and complete 5 total sets. Make sure you pick a weight that you can do for 5 sets. 20 Minute time cap Farmhouse (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Power Cleans (95/65) 20 Double Under’s 10 Front Rack Lunges (95/65) 20 Burpees
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