by Jennifer Adams | May 6, 2022 | Skill, WOD
Skill Work: Rope Climbing; J Hook clamp And other progressions Workout: Every 5:30 x 4 sets: 400 M Run 30 Wallballs 3 Rope Climbs EXTRA CREDIT: Murph Prep: These are great to do on Sunday Funday! 6 Sets: 300 M Run 5 Pull Ups 10 Push Ups 15 Air Squats Rest...
by Bill | May 22, 2019 | Metabolic Conditioning, Strength, WOD
STRENGTH 1) Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s. 2) Deadlifts: Work up to Metcon Weight performing set of 3 touch n go. Rest 60s. METCON ”Fool in the Rain” For time: 30-20-10 Wall balls (20, 14) 21-15-9 Deadlifts (225, 155) 10:00 Cap EXTRA CREDIT...
by Bill | Jan 18, 2019 | Metabolic Conditioning, WOD
AMRAP 25 in teams of 2: 150 Wallballs (20, 14) 100 Power Cleans (135, 95) 75 S20H (135, 95) 50 C2B Pull-ups
