Warm upAMRAP 8:0010 DB Floor Presses10 DB Deadlifts 100m DB Farmers Carry Strength skillEvery Minute For 3 Minutes3 False Grip Ring RowsEvery Minute for 3 Minutes2 Low/High Ring TransitionsEvery Minute for 3 Minutes1-3 Muscle Ups or 2 Ring Transitions *Pick the appropriate versions based upon fitnessWe want to see athletes of all levels working on...Read More
2 Rounds200m Run15 KB Swings20 S-Arm KB Push Presses (10/arm) :20 Hollow Body HoldStart loading up those deadlift barsDeadlift1×[email protected]%1×[email protected]%1×[email protected]%1×[email protected]%1×[email protected]%Reps are touch and go.After each set of deadlifts, perform 3 Seated box jumps for maximum explosiveness.Rest 3-4 minutes after the jumps. The goal is for each set to be roughtly 2.5% or simply slightly heavier than...Read More
Sunday Funday Partners —– changing it up, your partner is your friendly competition todayWod 1-16 Minutes (8 rounds each)We will set up the timers on the rowers/ski so your transition is built in. Write your cals down each round, you are trying to get more cals than your partnerALT Rounds Partner A :45 second row-...Read More
8am- Machines are back 15 Minutes per station. Doesnt matter where you startPart A15 Minutes for cals- one partner works, one partner rests. switch every 10 cals15 minutes for cals on a different machine. one rests, one works- switch every 10Part B (everyone does part B last) 10 Minutes. Run alternating 200m with your partner....Read More
Alternating EMOM 6:00150m Run10 Ring Rows 10 S. DB Box Step Ups (HEAVY)Strength/skill is after the wod todayAll weights and box heights are RX today. This one is about getting the correct stimulus of the workout, and to do that you will want to finish close to the suggested times. Feel: Muscular OverloadPacing: SustainTarget Score:...Read More
3 Rounds:10 HARD Row, :50 ModerateThen,3 Rounds10 Plate Ground to OH, 25lbs or less :40 Wallsit Deadlift1×6@65%1×5@75%1×4@85%1×[email protected]%1×1@90%-95%Reps are touch and go.After each set of deadlifts, perform 10 Double Russian KB Swings for maximum explosiveness, 53s/35s or lessRest 3-4 minutes after the swings. The goal is for each set to be roughly 2.5% or simply slightly...Read More
3 Rounds8 Band Pull Aparts8 Light DB Push Presses8 PVC OH Squats 100m RunStrength Build to weight for tempo snatch then we will start the clock Every 2:30 for 15:00 (6 sets)3 Tempo Pull Squat SnatchesDrop and Reset between reps Start around 60% and add weight if it looks and feels good. Compare to Oct...Read More
1:00 Squat HoldThen200m Run10 Spiderman Lunges20 Gymnastic Kips10 Spiderman Lunges200m RunBuild to what you think your set of 3 front squats (with a 3 second pause) should be when you see the word AHAP (as heavy as possible) Strength 3×3 front squat at that weightWod-Ok.. its bike day. its not only up to the coaches...Read More
2:00 Banded Glute ActivationThenEvery 2:00 For 6:00Run 200m 5 KB TatersSkill/strength Pistol work 1:30 KB/Ankle Stretch, per side *use this time to practice some form of 1 legged squats to works towards a pistol16 Cossack Squats 12 Pistol Negatives, 12 per leg (Standing on box)*are you amazing at pistols, ok don’t stand around, try some...Read More
