Warm Up- Team Bike 8 minutes- switch every 30 seconds.. push a little bit Strength- Front squat Friday- 8-7-6-5-4-3-2-1 Build up slow… find a 1 rep max if you want *I know we just did wall balls.. this will be great for your sore legs Wod- Version 1 12 minutes 3 Thrusters 95/65 3 Bar...Read More
Warm up- 5 pull ups 10 push ups 15 squats 4 rounds of that Strength Bench Press Wod “Karen” 150 wall balls for time Team up with someone and have them count for youRead More
Warm up- Row 1000.. nice and easy…. or bike 5 minutes 30 Good mornings (pvc or empty bar) 3 sets of very light deadlifts Strength 3,3,3,3,3 Deadlifts.. heavy unless form is off, then we can drop back and use lighter weight Wod- 6 rounds for time Run 200M with a wall ball 20/14 10 deadlifts...Read More
Warm up- Empty sled pushes, take turns. Get 3-4 pushes in 10 pull ups between rounds. Grab an empty bar and we will go over snatch technique Strength Snatch-power or full 7 sets of 2 Work towards 80-85 percent.. you should have no misses but it should be heavy Wod-12 minutes Amrap 3 Power snatch...Read More
Warm Up Sand Bag Carry- 800M with a pal Strength- Back Squat 5,5,5,5,5+ Last set as many reps as possible. build up to 75-80 percent of your max by that last set. Wod- sprint practice!!!! These are 3 wods, back to back to back with 2 minutes rest in between. All out efforts for all...Read More
Team “fight gone really bad” Have all equipment ready by 10:15- This is going to take a little planning, Start at different stations so we are spread out. Split work however you want 3 Rounds- 2 minutes per station- Max reps at each station, split work however you want. Clock doesn’t stop, switch to...Read More
Endurance Wod 1 5 Mins To Complete 800m Run In remaining time, ME Air Squats 2 Min Rest 5 Mins To Complete 800m Run In remaining time, ME WBS Rx 20/14 RxC 30/20 2 Mins Rest 5 Mins To Complete 800m Run In remaining time, ME MB Sit Ups Score is the amount of air...Read More
Warm Up, row 750 Strength Push jerk Sets of 4, 4,4,4,4,4, “Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Extra- Dead Legs Mile Run… Run with a group, push each other… remember your time, see how much better you can do when you run a mile on fresh legs Read More
Girls week, to get in the record book someone else counts your reps. Warm up, Slowly build up to the weight you are going to use for Grace the strength today is a a wod Grace 30 clean and jerks for time 135/95 WOD 2 “Annie” 50-40-30-20-10 Double Under Sit upRead More
