8am 10 x 400m run. 90 second break between. 9am and 10am These 9/10 am Saturday workouts are tough. You do NOT have to do all 3. Everything can be scaled as well. 3 rounds for time of:Handstand Walk, 25 feet or 10 hspu or 10 seated DB presses20 sit ups15 Kettlebell Swings, 70/53 lbsRest...Read More
Warm up3 rounds 10 push press200 meters or 10 calsProgressively get fasterWod First TodayRetest- Last done November 19th“Dominos”Row 750m35 Push Press 75/55lbsRow 500m35 Push Press 75/55lbsRow 250m*can sub 750, 500, 150 on ski or 40,30, 20 on the bike.Strength Recover after the wod, then while under fatigue find a heavy 1 rep OHS. This wont...Read More
Warm up today will be 3 Rounds10 Front squat empty bar10 ring rows10 knee raises Get your weights ready and attempt a couple moderate front squats to get ready for this. If there are more people that ropes on the first round that’s ok. It will get separated pretty quickly Retest from November 16th“Optimus Climb”...Read More
Warm up4 Rounds5 Strict Press5 Push Press5 Push Jerk 5 Russian KB SwingsFind 1 Rep Max push jerkBe aggressive when driving themselves under the barbell. warm up reps should be performed as aggressively as 1RM attempts.Additional Notes/Resources: This is not a re-test, but instead is to give athletes the chance to see their Push Jerk...Read More
Warm upEvery 2 Minutes for 8 Minutes10 Scap Pull Ups10 KB Swings5 Calorie Bike Start at a “workout” pace on the bike and get faster each round, ending with a sprint.2 attempts at max strict pull ups before we get started. We will be doing less of these in the future, really go for it....Read More
Time to test a 1RM snatch squat. 7 weeks of focusing on this lift! What’s your win? Some newer athletes have never squat snatched. Did your technique get better? Are you now comfortable squatting overhead. Not every win means throwing up big weight. It’s a process. 30 minutes to establish 1 rep max squat snatch....Read More
Sunday Funday Teams of 2Wod 1 – 10 minute Amrap- split how you want20 Single arm DB thrusters (try to do and equal amount on each arm)10 pull upsRest Wod 2-10 Minutes Amrap- split how you want 20 Burpees 14 kb swings Run 100m together Wod 3 Row 2021 metersRead More
