2020 01 31
Strength Every 2:30min for 5 rounds: Barbell Bent Over Row - 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%, 5 @ 90% Superset w/ DB Incline Press x 8-10 WOD AMRAP in 15mins 1000 m Row or 800 m Run or 1.5 mile AAB buy-in -then…
2020 01 30
WOD Sweat It Out! AMRAP 25 Row 500m 15 KB box step ups 35/25 15 sit ups (ab mat or ghd) 45’ bear crawl or hs walk Bike 500m 45' Bear Crawl or Handstand Walk VC 200 FT Today is not scored, just come in and sweat, get some cardio…
2020 01 29
Strength Back Squat Waves - Every 3 mins On the Minute: Wave #1 Set #1 – 5 reps @75%, Set #2 – 3 reps @80%, Set #3 – 1 reps @85% Wave #2 Set #4 – 5 reps @80%, Set #5 – 3 reps @85%, Set #6 – 1 rep…
2020 01 28
Strength Strict Press 5 @ 70% 3 @ 75% 3 @ 80% 3 @ 85% 1 @ 90% Strict Chin Ups - 1 attempt of max unbroken reps after each set WOD 7 Rounds For Time of: 5 Push Press (135/95, RX+ 155/105) 1 Rope Climb (2 Up/Downs + Knee…
2020 01 27
Skill Cleans - Every Minute On the Minute for 12 min Adv & Intermediate: Min 1 – 6: 5 Power Cleans @ 70% Min 7 – 12: 3 Full Cleans @ 70% *Beginners: Min 1- 6 High-hang Power Clean x 5, Min 7 -12 Mid-hang Power Clean x 3 *Stay…
2020 01 26
Teams of 2, For Time 30 Burpees Over Partner 30 Front Squats 75/55 6 Rope Climbs (12 Up Downs or 30 Ring Rows 30/24 Calorie Bike or Row 20 Burpees Over Partner 30 Front Squats 4 Rope Climbs (8 Up Downs or 20 Ring Rows) 30/24 Calorie Bike or row…
2020 01 24
Strength Deadlift 5 @ 60% 5 @ 65% 3 @ 70% 3 @ 75% 3 @ 80% Superset w/ 3 – 6 Strict HSPU’s* *SCALEs: 20 s of HS Walking,10-20 s HS hold, 1-2 controlled Wall Walks, 6-9 standing DB Press WOD AMRAP in 10min 8 Deficit Push Ups (8…
2020 01 23
WOD AMRAP in 30 min 500 m row/200 ft VC/.75 mi bike (pick one) 100 yd sled pull (4 turf lengths) 400 m run 100 m farmers carry Today is not scored at all, so settle in at your own pace and just workout for the sake of health and…
2020 01 22
Strength Bench Press 5 @ 55% 5 @ 65% 3 @ 75% 3 @ 85% 3 heavy Superset each set w/ 1 arm db rows x 10 each WOD For time – 15 min cap 50 Double Unders 15 Sit Ups 5 Power Cleans (135/95, RX+ 155/110) 40 Double Unders…
2020 01 21