Welcome our newest class of OnRamp graduates!
Strength: High Hang Squat Snatch 2 reps every :30 for 8 Mins
WOD: 100 Front Rack Lunges (115/75)
Every minute on the minute do 5 bar facing burpees. 15 Min Tapout.
REC: 50 Floor Wipers for Time
Welcome our newest class of OnRamp graduates!
Strength: High Hang Squat Snatch 2 reps every :30 for 8 Mins
WOD: 100 Front Rack Lunges (115/75)
Every minute on the minute do 5 bar facing burpees. 15 Min Tapout.
REC: 50 Floor Wipers for Time
Strength: Jerk 3x5 (Jerk it however you want!)
WOD: 2 Rounds, One minute break, then 2 more rounds
400 M Run
20 Push Press (115/75)
20 Ring Dips
REC: 50 Floor Wipers for time(same bar you used for the WOD)
WOD: "300"
25 Pull Ups
50 Dead Lifts (135 / 95)
50 Push Ups
50 Box Jumps (24 / 20)
50 Floor Wipers (135 / 95)
50 Kettlebell Clean and Jerk (1.5/1)
25 Pull Ups
Do this as a Partner WOD: Double the reps of "300." One athlete working at a time, divide the doubled reps between both athletes in any way. All reps of each movement must be completed before moving to the next movement. If you don't have a partner, get through all 300 reps as fast as you can.
No Retreat. No Surrender.
Strength: Sumo Deadlift 8 x 2
WOD: 10 Minute AMRAP
3, 6, 9, 12, 15, 18...
Front Squat (115/75)
Ring Push Ups
REC: 100 Floor Wipers for Time