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
8am Endurance Run 5k (or run walk… or sprint/crawl) Time to get your practice run in for the Bill Sheehan Turkey Sandwich 5k. Remember test and retest. this is the first the test. 2nd is the actual event which we will be holding at the gym because that actually worked out better than meeting at...Read More
What is a shoulder swimmerclick the link Shoulder Swimmers – YouTubeWarm up3 Rounds*6 Push Up10 Air squats 200 m run. speed up your run every roundStrength/SkillRope Climb Skill1×3 Seated Footlock1×3 Seated Footlock+Stand then, 1-3 rope climbsAlready have rope climbs, time to try legless, or try to make it in 2 pulls, or try L-sit leglessThere...Read More
Warm upRun 400m20 Scap Pull Ups 20 kip swings 20 Empty Bar Thrusters *never ever drop and empty bar, 7 years bad luck** There are bar muscle up kip swings in the skill/strength today. on a bar muscle up you are jumping into the bar from a foot or two away and going for that...Read More
