8am endurance Partners We will try to have all the teams do this in order, might have to flip flop the bike and rower for some teams. 100 Burpees 4 800m runs100 Bike cals8 400m runs100 rower cals9am and 10am*Quick note on the 9am and 10am classes. These are tough to finish for everyone. If...Read More
Warm up2 Rounds 8 Empty Bar Front Rack Lunges 8 Hang Power Cleans 8 Front Squats 8 Push Presses Then 5 HSPU NegativesWod first today with a little strength/skill session after For Time 15 Thrusters 105/70lbs 10 HSPU 20 Front Rack Lunges 105/70lbs 10 HSPU 15 Thrusters 105/70lbs 10 HSPU 20 Front Rack Lunges 105/70lbs...Read More
The main focus of the hour today is the snatch. Everyone can benefit from warming up more for this movement. Don’t save gas for the wod. Do the snatches at the percentages of your 1 rep max you found last week. Warm up8 Pause OHS (3-count pause) 8 Muscle Snatches 8 Muscle Squat Snatches 8...Read More
Warm up-Every 2 Minutes for 8 Minutes 100m Run 8 A-frame Toe Touches6 Push Ups 4 Pull Up Negatives (5-count) Strength Bench Press. This shouldnt take long to warm up to. We want to leave 20 minutes for the wod6 Sets of heavy 4Wod“Steady Krueger” 10 Rounds 10 Burpees 10 KB Swings 53/35lbs*Everyone should be...Read More
Warm up3 Rounds 10 Medicine Ball Slams 10 Medicine Ball Squat Cleans Then 3 Rounds with 95/65lbs or less 10 Hang Power Snatch*5 Overhead Squats5 Sets, building in weight 1 Power Snatch + 3 OHSWodAMRAP 8 Minutes 12 Air Squats 3 Power Snatches 115/75lbs*scale to weight where you do most of the snatches touch and...Read More
Wod 1-12 minutes total- Clock does not stop- 4 minutes at each of these stations- split work however you want- If there are more than 9 teams we will start at different stationsRow for caloriesWall ball for repsFarmers Carries for reps- each 100 feet counts as 1 repWod 2-7 min AMRAP- split the work however...Read More
8am 9amEndurance-This is the week.. The Bill Sheehan Turkey Sandwich 5k. Although it might look different this year. The show must go on. We will be running a 5k Thursday morning. Check the board at the gym for details. With that being said today will just be running. New Runner- 20 Minutes at slow paceNot...Read More
Every 3 Minutes for 9 Minutes 12 good mornings with empty bar 9 Burpees Slow 100m run intervals in remaining time Strength Snatch Grip Deadlift 4×3 @ 80-100% 1RM Snatch*you might not know your 100 percent. work towards that today. this is more of skill sessionWod- **Doubles can count for the double challenge today. 5...Read More
20 empty bar push jerks20 Empty Bar Strict Press Then 250m Row or 1 Minutes bike (HARD)**We are going to try to get everyone on the rowers for this.. so we will start half the people on the push jerks half on rowers in full classesStrength3 sets of 12 push jerks. Practice your barbell cycling...Read More
