Categories ArchivesWOD's

Grip It and Rip It standard

2 Person Team WOD
Grip It And Rip It
2 Rounds:
12 DL (275/175)
12 Muscle-Ups (3 Pull/3 Ring = 1 MU)
30 Alternating Box Jumps (24/20)
Then,
2 Rounds:
15 Hang Cleans (185/115) (Power or Squat)
15 Burpees
60 Double-Unders (Singles, 3:1)
Then,
1000m Row (If no rowers are available then run 5 laps)
TRAVEL WOD:
50 4 Count Flutter Kicks
50 Burpees
50 Push-Ups
50 Sit-Ups
50 Squats
50 Lunges
50 Supermans
2 Minute [...]

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Iron Maiden standard

WOD: Iron Maiden
6 Body Weight Power Cleans/12 Box Jump Overs (24″/20″)/24 Barbell Push-Ups
5 Body Weight Power Cleans/10 Box Jump Overs/20 Barbell Push-Ups
4 Body Weight Power Cleans/8 Box Jump Overs/16 Barbell Push-Ups
3 Body Weight Power Cleans/6 Box Jump Overs/12 Barbell Push-Ups
2 Body Weight Power Cleans/4 Box Jump Overs/8 Barbell Push-Ups
1 Body Weight Power Cleans/2 Box Jump Overs/4 [...]

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