Partner Warm up4 Rounds P1-Rows 250m P2-Holds Wall Sit Get there on time today. Getting a lot of work done today ST: Back Squat 6@70% 3@75% 6@70% 3@80% 6@70% 3@85% Crossfit Games Age Group Qualifier 6 Min Cap 30 Snatches (RX 135/95 INT 115/75 BG 95/65) 30 Strict HSPU (scale to 30 kipping hspu or...Read More
May the 4th be with you 8am EnduranceOption 1- 5 by 800m repeats with 3 minutes rest in between. With the long rest that means go all out on every 800Option 2- Train Harder Triathlon1500M row 1 Mile Run 1 Bike Tabata 1000m Row 800m Run 1 Bike Tabata 500M row 400m Run 1 Bike...Read More
Warm up3 Rounds 150M Row, 8 Barbell Shrugs, 5 Clean High Pulls, 5 Hang Power Cleans, 5 Front Squats Strength- Squat Clean Complex- You will have 5 minutes to warm up to your first weight, you can also add weight during the 5 sets. 5 Sets Start your set Every 3 Minutes 2 High Hang...Read More
We are going to jump right into the warm up at :02 after. Don’t be late for class. Mike will be very upset if you don’t show up today. It’s his birthday. If you are late, jump in where we are at. Warm Up 12 minute EMOM Mintues 1-20 OH Walking Lunge with wall ball...Read More
Warm up 3 rounds : 5 Cal Bike, 10 PVC Good Mornings, 15 Air squats Back Squats Grab a bar and do 2 sets of 10 empty bar squatsThen 2 sets of 7 working up to your first working weight Back squat- 5-5-5-3-3-3 work 70 to 85%Review the Power Snatch. The weight is going to...Read More
Warm up and Skill 12mEMOM 1-30 sec Hollow Body 2- 8 Standing Pike Press 3 5 Inchworms W/Push Up 4- 4 Wall Walks Get equipment ready for wodWork 5 minutes with a coach on your toes to bar progressions Wod21-18-15-12-9-6-3Toes to BarBurpees ****Every round starts with 200m run so run 200, 21 t2b, 21 burpeesrun...Read More
Warm up 2 rounds 150m Row, 10 PVC Good Mornings, 8 Lunges, 10 doubles or attemptsStrength-As a group- We will do 2 sets of 10 deadlifts with only 10’s are on yourOn your own do 2-3 more sets to work your way to your first working weight. Then 5Reps @75% 3@80% 5@75% 3@85% 5@80% 3@90%...Read More
Hero Wod “Abbate” 1 Mile Run 21 Clean and Jerks 155/105 800 M Run21 Clean and Jerks 1 Mile Run This is going to be tough, scale appropriately.Read More
Endurance Two different endurance choicesOption one, if you want to get running inRun 1 mile slow, Rest 5 Minutes, Run 1 mile slow, Rest 5 minutesRun 1 mile at your fastest paceOption 2-30 Minutes Emom Minute 1- 10 bike calsMinute 2- 10 BurpeesMinute 3- 20 second plank holdRepeat for 30 minutes 10am Partner WodPartner, 35...Read More
