warm up- Row 750 25 perfect hand release push ups Strength-Front squat 5 sets of 5 at 80 percent Wod- 5 rounds for time 5 heavy power cleans 185/135 15 wallballs Run 200 —-then—-clock keeps running 30 tire flips Read More
Warm up- in groups of 2 or 3 take turns doing sled pushes for 10 minutes. We will all start together on the hour (morning classes start at 10 after) If you are there early please stretch, row, or run. Strength- Deadlift 3,3,3,3,3 Heavier than your sets of 5 last week Wod 20 minute amprap...Read More
Warm up- 500m row 1 bike tabata Strength Bench Press- 5 sets of 5 at 80 percent or higher Wod- 17-Minute AMRAP of: 40 Burpees to a 6″ target 20 Snatches, 95/65 30 Burpees to a 6″ target 20 Snatches, 95/65 20 Burpess to a 6″ target 20 Snatches, 95/65 10 Burpees to a 6″...Read More
Warm up 500m row Tabata sit ups tabata hollow holds Strength Cleans from the power postion ( advanced athletes make these squat cleans) 2,2,2,2,2+ workou up to a heavy double WOD 10 min AMRAP 2-4-6-8-10…. Pull Ups Cal Assault Bike – Rest 5 min – 10 min AMRAP 2-4-6-8-10…. Deficit Push Ups (45/25) Cal on...Read More
Strength Back squat- 5×5 all sets at 80 percent or higher. Warm up to 80 percent. Do this right. Don’t “save it for the wod” WOD- 15 minute amrap 20 wall balls 1o KB swings 70/55 Run 400 Don’t use the run as rest. Run fast. Read More
gym is open from 8-11am. Angie is the wod. we can scale it for anyone. Running clocks.. come in, warm up, do the wod. MUST START BY 10:30 no mobility or bootcamp or endurance tomorrow.Read More
Strength Deadlifts 5-5-5-5-5 3. Met-Con 3 Rounds For Time: 20 Deadlift 245/165lbs 25/20 Calorie Row extra 5 rounds of light and fast sled pushes.Read More
Strength Front Squats 7-7-7-7-7 try for 70%+ for all sets Wod For Time: 21-15-9 Hang Power Clean 155/105lbs Bar Facing Burpee Chest to Bar Pull-Ups (sub regular pull ups ==> jumping pull ups ==> ring rows.. whatever movement you can keep a steady pace with Pick a weight that you can keep moving with....Read More
12/28/16 Strength 5×3 Power Position Power Hang Snatch For time: Time Cap 25min 500m Row 50 Deadlifts 95/65 50 Hang Power Snatch 95/65 50 Over Head Squat 95/65 50 Push Press 95/65 500m RowRead More
