WOD

Saturday’s Team WOD: Running, Double Unders, Wall Balls, Squat Cleans

Saturday’s Team WOD: Running, Double Unders, Wall Balls, Squat Cleans

CONDITIONING 

In teams of 3:
Buy-in: 2 Mile Run (weather permitting)
Then,
3 Rounds of:
150 Double Unders
90 Wall balls (20, 14)
30 Squat Cleans (135, 95)
*One person works. Split as needed.

Rx+:(Done in teams of 2) (30, 20) (20 Minutes of Zone 1 Recovery work post Metcon – i.e. row, run, bike at a conversatinal pace)

30:00 Time Cap

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Friday’s WOD: Bench Press, KB Rows Uni-Lateral & Push Press, Toes to Bar

Friday’s WOD: Bench Press, KB Rows Uni-Lateral & Push Press, Toes to Bar

STRENGTH

1a) Bench Press: 5 x 5. Rest 45s.
– Build in weight each set
– Goal – beat last weeks final weight if you’re feeling good.
1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
– 1 challenging weight for all sets
– use the same weight as last week

CONDITIONING

10 RFT:
10 DB Push Press (50, 35)
10 T2B

15:00 Time Cap

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Wednesday’s Partner WOD: DB Snatches, Squats, Rowing, Farmer Carry Relay

Wednesday’s Partner WOD: DB Snatches, Squats, Rowing, Farmer Carry Relay

CONDITIONING 

With a running clock with a partner:
0:00 – 8:00
10 Alt. DB Snatches (50, 35)
10 Air Squats
10/8 Calorie Row
*One athlete completes a full round at a time

10:00 – 20:00
Farmer Carry Relay x 100 Ft. Intervals – AHAP
*One athlete completes a full round at a time

22:00 – 30:00
Recovery – easy bike or row or jog
*Done individually

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Tuesday’s WOD: Gymnastics & Annie😉

Tuesday’s WOD: Gymnastics & Annie😉

STRENGTH

Gymnastics EMOM
EMOM 12:
Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-up or 10 DB Push Press – neutral grip
Minute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees in
Minute 3: 2 Legless Rope Climbs or 7 Strict Pull-ups or 12 Ring Rows

CONDITIONING

“Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups

10:00 Time Cap

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WOD: Deadlift, KB Swings, Squat Thrusts

WOD: Deadlift, KB Swings, Squat Thrusts

STRENGTH 

Deadlift: Build to a heavy 3 in 10 sets. Rest 2:00
– Touch n go reps

*Beat last weeks weight by 5#s

CONDITIONING 

For time:
100 Russian KBS (70, 53)
*EMOM: 5 Up Downs
*This workout STARTS with 6 up downs

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