Saturday’s WOD

Saturday’s WOD

Gym Strength:  Work up to 70% Cleans around 8 sets of 2.  Resting :90-2:00 between sets. Metcon: 50-40-30-20-10 reps of: Push Ups Russian KBS (32/24). **these should be heavy   Virtual Strength:  3 supersets of: 1a) Single Leg Glute Bridges with 3 ct. hold at...
WOD: Virtual & Gym options

WOD: Virtual & Gym options

Gym Strength:   Your Next Lift. 3 x 5 Metcon: 10 – 1 reps of: KB Snatch right KB Snatch Left Goblet Reverse Lunges each leg Virtual Strength: 16:00 EMOM: 2 Turkish Get Ups each arm 3 KB Windmills each arm 10 Weighted Sit Ups 20 Toe Taps to DB/ Switch Steps each...
Workout of the Day: Beirut Tribute WOD

Workout of the Day: Beirut Tribute WOD

Tribute WOD for Beirut Scaling options: 8 Chest to Bar/Pull Ups/ 16 Ring Rows The 4 rounds mark the day of the explosion, 135 air squats the number of deaths, 8 bar muscle ups the month and 2020 power cleans and front squats the year. The 102 sit ups represent the...
Saturday’s WOD

WOD

Strength: Your Next Lift. 3 sets of 5 reps Metcon: 20 minute emom:  15 Barbell row- 95/65  10 Russian twists 25/15  15/12 pushups  30s hollow hold...
WOD: Jerk Skill Work & “Jack”

WOD: Jerk Skill Work & “Jack”

Strength Skill Work: Jerk: Split Or Push Jerk.   We are working from the ground, not the rack. Work up to 50-60% of your 1RM.  Choose one style of jerk and stick with it. 8-10 sets of 3 reps.  Rest 2:00 between sets. This is not touch and go.  Skill work is done to...
WOD: Virtual & Gym options

WOD: In Gym & Virtual Options

GYM Strength: Your Next Lift 3 sets of 5 at your working weight **Check your previous cycle and add 5-10 pounds of press and bench press OR 10-20# on Squat/Deadlift. ***If you are on cycle 3, remember it is now time to Front Squat. Metcon: 12 AMRAP: 10 burpees 25...